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 Clean & Jerk
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages based on 70% of your 1 RM
B) Jumping Bar Muscle-up 5×5
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Foundations
3 RFT (20 cap)
50 OH Lunges, 25/15/10#
50 Hollow Rocks
50 Mt Climbers
3 RFT (20 cap)
50 OH Lunges, 25/15/10#
50 Hollow Rocks
50 Mt Climbers
Conditioning
For time (20 cap) / Any order
5 Sled Push-down & Pull-back, 180/135/90 (Down & Back = 1)
150 Double-unders
Row 1000m
Competition
For time:
15-12-9
Deads 315/225/155
Thrusters 135/95/65
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Weekly Challenge
3 Mins: AMRAP WBS