WODiac – a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
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WOD
Barbell & Accessory
A) Squat Snatch, 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 RM / Add 5# over last week.
Ex. 1 RM = 100lb/ 100lb x 70% = 70lb/ 70lb + 5lb = 75lb
B) Toes-to-Bar 5×5
C) Plate Flips 5×10
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3 RFT (Cap 15)
10 Hang Squat Cleans, 95/65/45
30 Sit-ups
Run 200m
Conditioning
EMOM for as Long as Possible (Cap 15)
5 Thrusters, 75/55/35
6 Burpees
7 Pull-ups
*Score = total rounds & reps / if you reach the 15th minute, the tie break is the time it takes you to finish the last round.
Competition
5 RFT (Cap 15)
50 UB Double-unders
20′ HSW
10 Toes-thru-Rings
Weekly Challenge
Row 500m for time