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)
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WOD
Barbell & Accessory
A) Squat Clean Thruster 3-3-3-3-3
B) Handstand Hold Attempts
C) Jumping Bar Muscle-up
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AMRAP 20
50 Lunges
30 Reverse Hypers
10 Hang Squat Clean 95/65/45#
Conditioning
5 RFT/20 min cap:
15 Burpees
20 UB WBS
-rest :60
Competition
20 minute clock:
2k Row for time
-rest as needed
30 L-sit Pull ups for time
-rest as needed
10 Squat Clean & Jerks @ 85% of 1 RM for time
*Score = total working time
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Weekly Challenge
For time: 21 Thrusters 95/65/45, 21 Pull-ups
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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”
Ravi – 1st Rope Climb
Marla – Snatch 110#
Keleigh – Legless Rope Climb
Adam B – Snatch 155# / C&J 205#