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 & Accessory
A) Behind the neck Snatch Grip Push Press + Snatch Balance + Overhead Squat, 1-1-1-1-1
B) Strict Pull-ups, 5×5
C) GH Raise, 5×5
_________________________________________________________
Foundations
Partner WOD / AMRAP 20
100 Alternating Step-ups
100 Simultaneous Air Squats
100 Alternating HR Push-ups
100 Simultaneous Sit-ups
Conditioning
For Time (20 cap)
Opposing Ladder
10 Burpees – 1 KB Squat Clean Thruster, 70/55/35
9 Burpees – 2 KB Squat Clean Thruster
etc.
1 Burpee – 10 KB Squat Clean Thruster
Competition
4 min – Max Calorie Row
-then
3 Rounds
1 min – Handstand Push-ups
1 min – Pistols
1 min – C2B
-then
AMRAP 4 – 50 UB DU’s (1 set of 50 UB = 1 rep)
_________________________________________________________________
Weekly Challenge
For time: Row 500m
______________________________________________________
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”