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)
Skill Transfer Exercises for the Snatch (video)
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WOD
Strength
A) Clean & Jerk 3-3-3-3-3
B) Snatch 3-3-3-3-3
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Foundations
3 RFT
Run 400m
50 Air Squats
Conditioning
For time:
5 rounds of Cindy
30 Squat Snatches 95/65/45
5 rounds of Cindy
*1 round of Cindy = 5 pull ups, 10 push ups, 15 squats
Competition
AMRAP 15
3 Wall Climbs
5 Power Snatches 145/95/65
7 C2B
9 Squat Clean Thrusters 145/95/65
11 Burpee Box Jumps, 30/24/20
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Weekly Challenge
10 minutes to find a 1 Rep Max Box Jump
Best Results:
Women –
Men –
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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#