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 & Agility
A) Back Squat 3-3-3-3-3
B) GH Raise 5×5
C) Handstand Push-ups or Descents 5×5
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Foundations
AMRAP 15
30 Reverse Hypers
30 Hollow Rocks
30 Overhead Squats 45/35
Conditioning
AMRAP 15
12 Deads
9 Hang Power Cleans
6 Push Jerks
* 35/95/65
Competition
AMRAP 15
50 Pistols
50 Alternating One-arm Snatches 80/50/30
50 T2B
Weekly Challenge
Max Distance Broad-jump – 5 Attempts
Best Results:
Women – tba
Men – tba
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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#