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)
__________________________________________________________
WOD
Barbell Strength
A) Front Squat – 5×3 @ 70% of 1 RM w/ 3 second pause at rock bottom
B) Knees to Feet – 5×5
C) Weekly Challenge: Box Jump 1-1-1-1-1
________________________________________________________________________
Foundations
For time:
40-30-20-10
WBS, 20/14/10#
*250 Single-unders after each set
Conditioning
5 mins to find a 1 RM Thruster
-rest 2 mins
AMRAP 3 mins, Thrusters, 95/65/45#
*Score = 1 RM Thruster + total Thrusters in 3 mins
Competition
For time:
100 yard Sled Push, 4/2 plates
200m Lunge w/ 45/25/15# plate
Run 800m/Row 1000m
_________________________________________________________________
Weekly Challenge
Box Jump 1-1-1-1-1
Best Results:
Women – tba
Men – tba
______________________________________________________
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#