WODiac – a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
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WOD
Bar Work
20 mins – find a 1 RM Snatch
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Foundations
AMRAP 15:
Burpees
EMOM beginning at 1:00 – 5 Front Squats, 95/65/45#
*Score = total burpees
Conditioning
2 RFT
Row 1000m
50 Thrusters 65/45/35#
30 C2B / Pull-ups
Competition
AMRAP 5
5 Muscle-ups / Ring Dips
10 Clean, 155/105 | 135/95 | 115/75#
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Weekly Challenge
AMRAP 1 minute: Burpees
Best Results:
Women – Renee Johnson 28
Men – Tim Dunham 36
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Jess Wade – Front Squat 105#
Renee Johnson – Ring Muscle-up!!!!
Julie Anderson – Pistols & Strict Pull-up
David Wilkins – Front Squat 200#
AJ Webster – 26 Double Unders
Michelle – Back Squat 135#
Melissa – Back Squat 135#
Dalton – Back Squat 315#
Stuart – Front Squat 265#
Stuart – Clean & Jerk 210#
Curtis Hackler – Snatch 185#
Josh Wright – Snatch 210 / Clean & Jerk 280#
Damon – Snatch 100# / Clean & Jerk 140#
Renee Johnson – Snatch 95# / Clean & Jerk 130#
Renee Johnson – Shoulder Press 95#
Candice – Deadlift 195#
Renee Johnson – Snatch 95# / C&J 130# / Shoulder Press 95# / Squat Snatch 105#
Damon – Strict Press 105# / Squat Clean 145#