Tuesday, November 18, 2014

WBS, Power Snatches

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 Clean @ 60%:  1 Clean High-Pull + 1 Clean from Floor, Knee, Pockets

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Foundations
AMRAP 20:
5 Burpees
10 KBS, 55/35/25
15 Hollow Rocks


Conditioning 
7 Rounds / :60 clock
15 Wall Ball Shots 20/14#
AMRAP Power Snatches 115/85 in time remaining
-rest :60

*Score = total Power Snatches


Competition - "CrossFit Total"
3 attempts to find heaviest lift for each of the following:
Strict Press 1-1-1
Back Squat 1-1-1
Deadlift 1-1-1

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Ring Dips (video)

"The L sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes, subsequently find all other Ab work easy." --Greg Glassman

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 -  Aubrey B 15:06  /  Jimmy Epperson 17:23
Conditioning -  Aaron K 14:27  /  Lindsay M 14:42
Competition -  Daniel Smith 19 reps  /  Patty T 7 reps
Masters 50-59 - Tony Sterk 13:49
Masters 60+ -  Deb Davis (Conditioning) 15:35  /  Carolyn Morgan (Foundations) 3 Rds
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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