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 Strength
A) Back Squat – 5@70%, 4@80%, 3@85%, 2 @ 90%, 1@95%
B) Hand Stand Attempts 5×5
C) Row – 5×10 pulls to find low 500m split
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Foundations
21-15-9
Burpee Box Jumps 24/20
KBS 55/35/25
Knee ups
Conditioning
10 RFT
10 Hang Power Cleans 135/95/65
10 Calorie Row
Competition
5 RFT
Accumulate :20 seconds in an L-sit hold
2 L-sit Rope Climbs (start seated/head to ceiling/lower back to seated position)
40′ HSW
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Weekly Challenge
Box Jump 1-1-1-1-1
Best Results:
Women – tba
Men – Mark Caldwell 53″
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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#