Monday, November 24, 2014

Reverse Singles, Burpees, Pull-ups

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Muscle Snatch 3-3-3
Power Snatch 2-2-2
Full Snatch 1-1-1

_________________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1-10
Burpees
KBS, 55/35/25


Conditioning 
AMRAP 20:
50 Reverse Singles
20 Alt single leg Burpees to 4" plate
10 Pull-ups


Competition 
AMRAP 10
10 Front Squats 185/135
10 Deadlifts 185/135

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 -
Masters 60+ -  n/a
Barbell -  
Weekly Challenge - 

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


No comments:

Post a Comment