Power Clean, Front Squat, Push Press, Back Squat

by | Aug 7, 2015 | WOD | 0 comments

WODiac – a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)

Natalie Burgerner Snatch Sequence (video)

__________________________________________________________


WOD 

Barbell:

A) EMOM x 10 – 1 Squat Snatch
Min 1-2-3 @ 75%
Min 4-5-6 @ 80%
Min 7-8-9 @ 85%
Min 10 @ 90%
– then
1 Attempt to find a 1 RM

_________________________________________________________


Foundations 
3 RFT (20 cap)
Run 400 meters
15 KB Squat Clean Thrusters, 70/55/35
10 GHD Sit ups

Conditioning 

For time (20 cap):
5 Rounds
7 Touch-n-Go Bear Complex, 115/85/65

Competition 
AMRAP 15
21 UB WBS
15 UB T2B
9 UB HSPU
3 UB Bar MU’s

_________________________________________________________________

Weekly Challenge

Max Effort UB Wall Ball Shots, 20/14/10#

Best Results:
Women – tba
Men – tba
______________________________________________________


***AUGUST PR’s & Noteworthy Efforts***

Angela Hackler – Back Squat 110#
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”