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) Snatch 5-5-5-5-5
B) Knees-to-Feet 5×5
C) Dips 5×5
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Foundations
AMRAP 20
500 Single unders / 10 HR Push ups
400 Single unders / 20 HR Push ups
300 Single unders / 30 HR Push ups
200 Single unders / 40 HR Push ups
100 Single unders / 10 HR Push ups
Conditioning
For time
50 KBS, 70/55/35#
Run 1600 or Row 2000m
50 KBS, 70/55/35#
Competition
EMOM for as Long as Possible
2 Power Clean & Jerks, 185/125/85
3 Burpees
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Weekly Challenge
Dead-hang hold for as long as possible
Best Results:
Women –
Men –
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