Burpees, Plate Flips, OHS

by | Jun 30, 2015 | WOD | 0 comments

WODiac – a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)

Natalie Burgerner Snatch Sequence (video)

__________________________________________________________


WOD 

Warm-up
2×10 Wall Squats
2×10 Arch to Hollow
2×10 Quick Hips
2×10 Strict Push ups
2×100 Fast Singles

Barbell 
A) Snatch 5-5-5-5-5
B) Strict Dips 5×5
C) Pistols 5×5
________________________________________________________________________

Foundations 
50 Hollow Rocks
30 HR Burpees
10 Laps around building
30 Thrusters 75/55/35#
50 Reverse Hypers

Conditioning 
3 RFT
15 Burpees to plate, 25/15/10# (feet land on plate as you jump the feet forward)
20 Plate Flips (10 R/10 L), 25/15/10#
30 Over Head Squat, 45/35#

                   
Competition
5 RFT
10 Burpees to Ring touch, 9/8ft
10 C2B (m-strict)
100 yard KB Farmers Carry 70’s/55’s/35’s

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women – tba
Men – tba
______________________________________________________


***June PR’s & Noteworthy Efforts***

Glenn Davis – Back Squat 240#
Chris Havenstein – Back Squat 195#
Renee Johnson – Back Squat 190#
Tony Sterk – Back Squat 240#
Heather Williams – Back Squat 125#
Deb Davis – Back Squat 120#  /  Deadlift 175#
Heather Williams – Front Squat 80#
Tom Wynn – Push Jerk 245#
Damon Crowley – Squat Snatch 120#
Marla – Squat Snatch 100#
Damon Crowley – Power Clean 155#
Taylor Simmons – Squat Snatch 105#

Glenn Davis – Back Squat 250#
Kim – Deadlift 165#
Shawn – Deadlift 365#
Deb Davis – Deadlift 215#
Dallas – Overhead Squat 210#
Dallas – Squat Snatch 160#
Dallas – UB Double-unders 102
Damon – Back Squat 245#
Tom Wynn – Back Squat 365#x2
Tom Wynn – Overhead Squat 185#
Renee Johnson – Overhead Squat 135#
Renee Johnson – Thruster 135#
Renee Johnson – Back Squat 200#
Adam Bulleigh – Back Squat 335#
Heather – Front Squat 85#
Heather – Deadlift 125#
David Wilkins – Triple Unders
Jon Gevlinger – Double-unders
Jon Gevlinger – Deadlift 300#
AJ Webster – Squat Clean & Jerk 95#
Sara Barnes – Back Squat x 3 140lb
Tiffany Fitz – Back Squat x 3 150#
Tiffany Fitz – Deadlift x 1 – 205#
Taylor Simmons – Deadlift 250#
Clint Hallett – Back Squat x 3 235#
Clint Hallett – Front Squat x 3 207.5#
Dave Wilkens – Power Clean 195#
Ravi – Back Squat – 260#
Ravi – Front Squat – 207#
Ravi – Push Jerk – 185#
Dalton – Clean & Jerk 210#
Carolyn Morgan – Deadlift 75#