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)
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WOD
Barbell & Accessory
A) Squat Snatch: 5×5 @ 60% of 1 RM
B) Strict Pull-ups 5×5 (add weight each set if possible)
C) GHD Sit-up 5×5
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For time:
40 Reverse Hypers
40 HR Push-ups
Run 200m / Row 250m
30 Reverse Hypers
30 HR Push-ups
Run 400m / Row 500m
20 Reverse Hypers
20 HR Push-ups
Run 600m / Row 750m
10 Reverse Hypers
10 HR Push-ups
Conditioning
3 RFT:
10 Box Jumps, 30/24/20″
15 T2B
20 Deads 225/135/105
Competition
AMRAP 20
21-15-9
Power Cleans, 135/95/65
Ring Dips
12-9-6
Hang Squat Cleans, 155/105/85
HSPU
9-6-3
Squat Cleans 185/125/85
Bar Muscle-ups
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Weekly Challenge
Rower: 30 pulls to row as far as possible
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David Wilkins – Box Jump 40″
Heather Williams – Back Squat 145#
Adam Bulleigh – Back Squat 355#
Heather Crawley – Back Squat 135#
Amber Nissen – Back Squat 210#
Sandeep – 3 RM Back Squat 245#
Debbie Strobel – Back Squat 220#
Clint Hallett – Back Squat 265#
Jess Wade – 34″ box Jump / Deadlift 155# / Push Press55#
Cody Nissen – Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley – 3 Position Snatch 55#
Jon Gevlinger – Back Squat 215#
Heather Crawley – First WOD done as RX’d (7/17?
Dave Strobel – OHS 150#
Denise – Power Clean 125# / Front Squat 150#
Dalton – Power Clean 225#
Marla – Front Squat 150#
Heather Williams – Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford – Back Squat 245# / Deadlift 355#
David Wilkens – Deadlift 355#
Dallas – 1st Muscle-up / 115 Consecutive Double-unders
Deb D – completed “Bring Sally Up”