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 3-3-3-3-3
B) Power Clean 3-3-3-3-3
C) Squat Clean & Jerk 3-2-1
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Foundations
4 minutes – Burpees
3 minutes – Box Jumps 24/20″
2 minutes – KBS 55/35/26#
1 minute – Goblet Squats 55/35/26#
*Score = total reps
Conditioning
AMRAP 15
5 Pull-up/T2B Combo
10 Deficit Hand Release Push-ups 4/2″
15 WBS, 20/14/10#
Competition
Every minute for as long as possible
1 Box Jump 36/30/24″
2 Squat Clean Thrusters 135/95/65#
3 Muscle-ups
Weekly Challenge
Max Distance Broad-jump – 5 Attempts
Best Results:
Women – tba
Men – tba
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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#