WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Slow Mo Snatch w/ Chad Vaughn (video)
Pyrros Dimas Training (video)
______________________________________________________
WOD
Barbell & Accessory
A) Squat Snatch – Cycle 2, Week 3/3
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages based on 70% of your 1 RM
B) Strict Dips 5×5 (RX’d add weight each set)
C) Knees-to-Feet 5×5 (RX’d add height each set)
_________________________________________
Foundations
For time:
3 RFT
200m Overhead Carry, 45/25/15#
30 KBS, 55/35/25#
Conditioning
AMRAP 12
5 Back Squats
3 Front Squats
1 Overhead Squat
135/95/65#
Competition
For Time (15 cap)
Accumulate 3 mins in an L-sit Hold
*men high rings / women paralettes or KB’s
_____________________________________________
Weekly Challenge
AMRAP 1 minute – Pull-ups