Tuesday, December 9, 2014

Press, Push Press Push Jerk, OH Squat, Front Squat, Back Squat


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

Warm Up  - Coaches Choice


Bar Work 
A.  Burgerner Warm-up & Skills Transfer

B.  5 x 1 Snatch High Pull + Hang Snatch (power or squat; work to a heavy set)

C.  5 x 1 Clean High Pull + Front Squat + Push or Split Jerk  (work to a heavy set)

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Foundations 
AMRAP 20
Run 400m or Row 500m
Max Reps KBS 55/35/25#


Conditioning 
11 Minute Clock

5 minute clock |  RX'd 115/75#,  Scaled 95/65#,  Masters 75/55#
Max Strict Presses (3 pts)
Max Push Presses (2 pts)
Max Push Jerk (1 pt)
*rest as needed but this portion of the wod ends when the bar touches the ground

-rest 1 min

5 minute clock |  RX'd 115/75#,  Scaled 95/65#,  Masters 75/55#
Max OH Squats (3 pts)
Max Front Squats (2 pts)
Max Back Squats (1 pt)

*rest as needed but this portion of the wod ends when the bar touches the ground
*Score = total points


Competition 
10 Rounds / 1 min clock
3 Deads  315/205#
5 Strict HSPU
AMRAP WBS
- rest :60

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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 -  Kyle Reeder 14:01  /  Angela Gann 16:02
Conditioning -  Patty 6 + 17 reps  /  Joe Ali 5 + 17 reps
Competition -  Daniel Smith - 1 rd + 14 reps
Masters 50-59 -  Stuart Grimsley - (Conditioning) 55 reps
Masters 60+ -  n/a
Barbell -  Curtis Hackler - Snatch 165#  /  Mark Caldwell - Clean 225#   |    Steph Richardson - Snatch 110# & Clean 125#
Weekly Challenge - tba

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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#
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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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