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)
_______________________________________________________
WOD
Barbell & Accessory
A) Squat Snatch, 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
(Percentages are based on 70% of your 1 RM then doing 5@ 50% of that number, then 5@60% and so on. The 5th set is 5+ reps.)
B) Dips, 5×5
C) Snatch Balance with no dip, 5×5 (use a PVC)
_________________________________________________________
For time
5 Rounds / 3 min clock
30 KBS, 55/35/25#
AMRAP Burpees
-rest 1 min
* Score = total Burpees
Conditioning
For time (20 cap):
50 Burpees
40 T2B
30 Power Cleans 115/85/65
20 WBS
10 Power Snatches 115/85/65
Competition
21-15-9 for time (20 cap)
BW Bench Press
Bar Muscle-ups
_________________________________________________________________
Weekly Challenge
For time: 21 Thrusters 95/65/45, 21 Pull-ups
______________________________________________________
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”
Ravi – 1st Rope Climb
Marla – Snatch 110#
Keleigh – Legless Rope Climb
Adam B – Snatch 155# / C&J 205#