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
Olympic & Agility
A) Muscle Snatch 1-1-1, Power Snatch 1-1-1, Squat Snatch 1-1-1
B) Muscle Clean & Jerk 1-1-1, Power Clean & Jerk 1-1-1, Squat Clean & Jerk 1-1-1
C) Double or Triple Under Attempts 10×5
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Foundations
For time
150 KBS, 55/35/25
*EMOM do 3 Burpees
Conditioning
10-9-8-7-6-5-4-3-2-1
Power Snatch
Front Squat
Push Press
*115/85/65
Competition
AMRAP 15
5 Bar Muscle-ups
7 Power Cleans 205/135/95
9 Strict HSPU
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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#