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
Weekly challenge
Dead-hang hold for as long as possible
Barbell
A) Jerk 5-5-5-5-5
B) GH Raise 5×5
C) 10 Triple-under or Double-under attempts
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Foundations
AMRAP 20 / add 1 rep each round
1 Burpee
1 Box Jump
1 Squat Clean, 95/65/45
Conditioning
5 RFT
6 HSPU
9 Pull-ups
12 Alt KB Snatches 55/35/25#
Competition
5 Rounds / 3 min clock
100 Double-unders
AMRAP C2B
Rest 1 min
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Weekly Challenge
Dead-hang hold for as long as possible
Best Results:
Women – tba
Men – tba
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