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
Olympic Lifting
A) EMOM x 5 – 1 Snatch Pull (video) + 1 Dip Snatch (video)
B) EMOM x 5 – 1 Clean Pull + 1 Dip Clean
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Foundations
4 RFT:
250 Singles-unders
10 Atomic Sit-ups 45/25/15#
Conditioning
3 RFT
Row 1000m
30 KBS 70/55/35
Competition
AMRAP 20
7 HSPU
7 Thrusters 135/95/65
7 Knees to Elbows
7 Deads 245/135/95
7 Burpees
7 KBS 70/55/35
7 Pul-ups
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Weekly Challenge
Rower: 10 Pulls to find lowest 500m split time
Best Results:
Women – Angela Gann 1:29
Men – Mike Carpenter 1:05
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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# / Clean & Jerk 210#
Curtis Hackler – Snatch 185#
Josh Wright – Snatch 210 / Clean & Jerk 280#
Damon – Snatch 100# / Clean & Jerk 140# / Strict Press 105# / Squat Clean 145#
Renee Johnson – Snatch 95# / Clean & Jerk 130# / Shoulder Press 95# / Squat Snatch 105#
Candice – Deadlift 195#
Chandra Hindman – Deadlift 195#
Melissa – Deadift 155#
Marla – Bar Muscle Up!!!
Marla – Snatch 95#
Devin – Deadlift 315#
Michelle – Deadlift 185#
Dallas – Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty – Deadlift 250# / Power Clean 150#
Denise Wiggington – Deadlift 235#
AJ Webster – Deadlift 235#
Lana Smith – Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
Deb Davis – Back Squat 100# x 2
Jeff Anderson – Power Clean 200#
Emily Wilkins – Deadlift 160#
Tom Wynn – Wall Squat w/ toes touching / Push Press 225#
Sarah Dunham – Clean 155# / Snatch 120#