WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
WOD
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Slow Mo Snatch w/ Chad Vaughn (video)
Pyrros Dimas Training (video)
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WOD
Barbell & Accessory
A) Clean & Jerk: 5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
(Percentages are based on 70% of your 1 RM. The 5th set is 1+ AMRAP)
B) Jumping Bar Muscle-ups 5×5
C) Handstand Hold Attempts 5×5
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Foundations
AMRAP 20 / Teams of 3
P1 – 200m Run
P2 – 10 Power Snatches 95/65/45
P3 – 5 Atomic Sit-ups, 45/25/15#
P1 – 200m Run
P2 – 10 Power Snatches 95/65/45
P3 – 5 Atomic Sit-ups, 45/25/15#
* All work simultaneously / Rotate after each Round
Conditioning – “Annie”
For time: 50-40-30-20-10
Double-unders
Sit-ups (ab mats allowed)
Double-unders
Sit-ups (ab mats allowed)
Competition
5 RFT
100 Double-unders
25 KBS 70/55/35#
5 RFT
100 Double-unders
25 KBS 70/55/35#
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Weekly Challenge
AMRAP :90 – Clean & Jerk 135/95/65