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
Weekly Challenge
3 mins: AMRAP WBS
Barbell & Accessory
Overhead Squat 2-2-2-2-2 (from the ground)
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Foundations
For time:
Run 500m
50 Thrusters 75/55/35
30 Pull-ups
For time:
Run 500m
50 Thrusters 75/55/35
30 Pull-ups
Conditioning
For time:
30 UB WBS
40 Power Cleans 115/75/55
50 S2O 115/75/55
60 Box Jumps 20″
Competition
3 RFT
1 Power Snatch, 135/95
2 Muscle-ups
3 Box Jumps 24/20″
4 HSPU
5 WBS
6 C2B
7 Burpees
30 DU’s
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Weekly Challenge
3 Mins: AMRAP WBS