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
Barbell / Accessory
A) Front Squat 3-3-3-3-3
B) Knees-to-Feet 5×5 (add height each set)
C) Dips 5×5 (ad weight each set)
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For time (20 cap)
30, 25, 20, 15, 10
Thrusters, 75/55/35#
Run 100m after each round
Conditioning
3 RFT (20 cap)
10 Power Cleans, 135/95/65
20 Alt Single-leg Stand-ups from 12″ box or stack of three 45# plates
30 Double-unders
Competition
5 RFT (20 cap)
Row 500m, sub 1:40/1:50
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Weekly Challenge
AMRAP Unbroken KBS, 70/55/35#
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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”