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
Strength & Agility
A) Front Squat 3-3-3-3-3
B) Strict Pull-ups 5×5
C) Tire Flips 5×5
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Foundations
For time:
1000 Single-unders
*10 Hand Release Push-ups each break
Conditioning
AMRAP 20
21 UB WBS, 20/14/10
15 UB Double-unders
9 UB T2B
Competition
AMRAP 20
100 Cal Row
75 GHDSU
50 Deads 185/135/95
25 Bar Muscle-ups
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Weekly Challenge
Max Distance Broadjump
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#