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) Back Squat 5-5-5-5-5
B) Tire Flips 5×5
C) Strict Pull-ups 5×5
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Foundations
5 rounds / 3 min clock
30 KBS 55/35/25
AMRAP Goblet Squats
-rest 1 min
5 rounds / 3 min clock
30 KBS 55/35/25
AMRAP Goblet Squats
-rest 1 min
Conditioning
For time:
50 Sit ups
Run 1600m
50 Sit ups
Competition
5 RFT:
Row 500m
15/10 Ring Dips
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Weekly Challenge
Row 500m for time