Friday, December 12, 2014

Hang Power Clean, Double-unders, Lunges


Weekly Challenge:
KB Farmers carry for distance, 70/55/35# KB's
__________________________________________________

WOD 

Warm Up  - Coaches Choice


Bar Work 
A.  Burgerner Warm-up & Skills Transfer

B.  5x1 Snatch High Pull + Hang Snatch

C. 5x1 Hang Power Clean  + Front Squat + Jerk

_________________________________________________________________________

Foundations 
AMRAP 15:
30 Deads 95/65/45#
30 Hang Power Cleans
30 Front Squats
30 Push Jerks


Conditioning 
AMRAP 15
25 Hang Power Clean 135/95
150 Double-unders
50 Overhead Walking Lunges 45/25#


Competition 
AMRAP 15
10 OHS 135/95
10 Box Jump Overs 30/24
10 Thrusters 135/95
10 Power Cleans 185/135
10 T2B
10 Burpee Bar Muscle-ups
10 T2B
10 Power Cleans 185/135
10 Thrusters 135/95
10 Box Jumps Overs 30/24
10 OHS 135/95



____________________________________________________
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 - Dallas 12:59  /  Emily Atterberry 16:50
Conditioning -  Jacky - 183  /  Steph Richardson - 97
Competition -  Brett M - 150 reps
Masters 50-59 - Dave Strobel (Conditioning) 150 reps
Masters 60+ -  n/a
Barbell -  Curt Hackler 255#  /  Steph Richardson & Emily Atterberry 95#
Weekly Challenge -  Mark Caldwell 1,120 ft  /  Angela Gann 800 ft

_______________________________________________________________________________

December PR's & Noteworthy Efforts
Josh Ennis - Power Clean 205#
Daniel Smith - Squat Clean 285# / Push Press 240#x2
Patty Thompson - Squat Clean 130#
Lana Smith - Squat Clean 140#
AJ Webster - 4 consecutive kipping Pull-ups
Marla - 10 Butterfly Pull-ups  /  Push Jerk 130#
Brett M - Push Jerk 255#
Deb Davis - "14.2" 59 reps...last year only 9 reps
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

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