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) Back Squat 3-3-3-3-3 (3 second pause at rock bottom, no pause at top)
B) Tire Flip 5×5
C) Rope Climb 5×1
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Foundations
4 RFT (20 cap)
200m Overhead Carry, 45/25/15# plate
15 Deadlifts, 45/25/15# plate
10 Burpees to plate
Conditioning
AMRAP 20
Run 400m
AMRAP UB KBS, 55/35/25#
*Score = total KBS
Competition
For time (20 cap)
Run 400m
30 Muscle-ups (in as few breaks as possible)
Run 400m
60 Wall Ball Shots (in as few breaks as possible)
Run 400m
90 Double-unders (in as few breaks as possible
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Weekly Challenge
For time: Row 500m
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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”