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) EMOM x 5 – 2 Snatch High Pulls + 1 Power Snatch + 1 Snatch Balance
B) GH Raise 5×5
C) Dips 5×5
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Foundations
3 RFT
100m Lunge
50 Hollow Rocks
25 Jumping Pull-ups
Conditioning
3 RFT
Run 400m
15 GHDSU
9 Deads 245/155/105
Competition
Opposing Ladder for time:
7-6-5-4-3-2-1
Muscle Ups
1-2-3-4-5-6-7
Front Squats 205/135
*Subtract 3 mins if all sets are done unbroken
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Weekly Challenge
Box Jump 1-1-1-1-1
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#