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 5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages based on 70% of your 1 RM; Add 5# to last week.
B) GH Raise 5×5
C) Knees to Feet 5×5
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Foundations
Partner WOD / AMRAP 20 / 1 works, 1 rests, share work as needed
70 Air Squats
60 Mt Climbers
50 Hollow Rocks
40 HR Push-ups
30 KBS, 55/35/25#
20 Box Jumps or Step Ups 20″
10 Burpee Box Jumps or Step Ups 20″
Partner WOD / AMRAP 20 / 1 works, 1 rests, share work as needed
70 Air Squats
60 Mt Climbers
50 Hollow Rocks
40 HR Push-ups
30 KBS, 55/35/25#
20 Box Jumps or Step Ups 20″
10 Burpee Box Jumps or Step Ups 20″
Conditioning – “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Competition
For time:
Opposing Ladder of:
5 Sled Push, 180/135/90#
1 HSW, 40/30/20′
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Weekly Challenge
TBA