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) Power Clean + 2 Front Squat + Split Jerk, 1-1-1-1-1
B) T2B 5×5 (or 21-18-15-12-9 UB)
C) Rope Climb 5×1 (Legless if possible)
D) GHD Hip Extensions 5×10
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Foundations
3 RFT
15 Strict Banded Pull-ups
30 KB Summo Deadlift High-pulls, 70/55/35#
45 Hollow Rocks
Conditioning
50 T2B
40 Box Jumps, 24/20″
30 Burpees Pull-ups
20 Thrusters 95/65/45
10 Wall Climbs
Competition
5 RFT
1 Dead, 225/135/95
5 Strict T2B
1 Squat Clean, 225/135/95
5 UB Pulls on Rower, sub 1:30/1:45 500m split
1 S2O, 225/135/95
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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”