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) Squat Snatch, 3@55%, 3@65%, 1@75%, 1@85%, 1+@95%
(Percentages are based on 70% of your 1 RM. The 5th set is 1+ AMrepsAP.)
B) GH Raise 5×5
C) Plate Flips 5×10
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Foundations
3 RFT
Run 800m
50 Air Squats
30 Reverse Hypers
Run 800m
50 Air Squats
30 Reverse Hypers
Conditioning
AMRAP 15
30 Double-unders
20 T2B
10 Squat Cleans, 95/65/45
30 Double-unders
20 T2B
10 Squat Cleans, 95/65/45
Competition
For time:
Run 400m, 50 UB Doubles, Row 500m
15-9-6: Squat Snatches 95/65/45 & Muscle-up to Strict Ring Dips
Run 400m, 50 UB Doubles, Row 500m
For time:
Run 400m, 50 UB Doubles, Row 500m
15-9-6: Squat Snatches 95/65/45 & Muscle-up to Strict Ring Dips
Run 400m, 50 UB Doubles, Row 500m
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Weekly Challenge
AMRAP :90 – Clean & Jerk 135/95/65