Monday, November 17, 2014

T2B, Power Cleans

Weekly Challenge:
2 mins - Max Single-unders
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WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  10 x 3 Position Snatch @ 60%:  1 Snatch High-Pull + 1 Snatch from Floor, Knee, Pockets

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Foundations
3 RFT
50 OH Lunges, 45/25/15
50 HR Push-ups


Conditioning
3 RFT
30 T2B
15 Power Cleans 135/95/65


Competition
5 Rounds
3 min clock:
Row 300m
5 C2B
10 Burpees
5 C2B
AMRAP Deadlifts in remaining time, 315/205#
-rest :60

*Score = total Deads

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Ring Dips (video)

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition - 
Masters 50-59 -
Masters 60+ -  n/a
Barbell -  
Weekly Challenge -  

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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#

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


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