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) Deadlift 3-3-3-3-3
B) Med Ball Clean 5×5
C) Strict Pull-ups 5×5
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Foundations
Partner WOD / 10 RFT
10 Thrusters 95/65/45#
10 Burpees
10 Thrusters 95/65/45#
10 Burpees
*Switch after each round
Conditioning
AMRAP 12
Run 200m
Max UB WBS
Run 200m
Max UB WBS
* Score = total WBS
Competition
For time:
100 Yard Sled Push, 3/2/1 (45# plates)
100 Back Squats, 135/95/65 (from the floor)
Run 800m
For time:
100 Yard Sled Push, 3/2/1 (45# plates)
100 Back Squats, 135/95/65 (from the floor)
Run 800m
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Weekly Challenge
AMRAP :90 – Clean & Jerk 135/95/65