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
Barbell
A) EMOM x 5 – 1 Snatch High Pull + 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
B) 3 Attempts to find a 1 RM Snatch
C) EMOM x 5 – 1 Clean High Pull + 1 Muscle Clean + 1 Power Clean + 1 Squat Clean
E) 3 Attempts to find a 1 RM Clean
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Foundation
For time:
Row 1000m
500 Single-unders
50 Burpees
Conditioning
3 RFT
21 Deads 225/135/95
15 Box Jumps 24/20″
9 Burpees
Competition
3 RFT
10 Bench Press, 135/95/65
20 Toes-thru-Rings
30 Double-Russian KBW, 55/35/25
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Weekly Challenge
Dead-hang hold for as long as possible
Best Results:
Women – tba
Men – tba
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