Wednesday, January 7, 2015

Hang Squat Cleans, Push Jerks


WOD 

Weekly Challenge
Rower:  15 Pulls to find lowest 500 meter split time (Score to beat - Mitch Callahan 1:05)


Bar Work  
EMOM x 5 - 3 Squat Snatches @ 60% of 1 RM
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Foundations 
Walk 800m w/45/25/15# plate overhead
50 HR Push ups
Walk 800m w/45/25/15# plate overhead


Conditioning 
20 Min Clock:
9 UB Hang Squat Cleans + 1 Jerk - 135/95
8 UB Hang Squat Cleans + 2 UB Jerks - 135/95
7 UB Hang Squat Cleans + 3 UB Jerks - 135/95
6 UB Hang Squat Cleans + 4 UB Jerks - 135/95
5 UB Hang Squat Cleans + 5 UB Jerks - 135/95
4 UB Hang Squat Cleans + 6 UB Jerks - 135/95
3 UB Hang Squat Cleans + 7 UB Jerks - 135/95
2 UB Hang Squat Cleans + 8 UB Jerks - 135/95
1 UB Hang Squat Cleans + 9 UB Jerks - 135/95


Competition 
10 Min clock:
HSW for distance
-rest 3 mins
5 Min clock:
ME Muscle-ups

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Weekly Challenge
Rower:  15 Pulls to find lowest 500 meter split time
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The Deadlift (video)

2015 CrossFit Games Season Schedule


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations - Tim Dunham 166  /  Renee Johnson 143
Conditioning - Lana 10:25  /  Bryon Waits 12:53
Competition - Jeremiah 120  /  Lindsay 130
Masters 50-59 -
Masters 60+ - 
Barbell -  Bryon Waits 185#  /  Lana & Sarah Dunham 115#
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#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 235#
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Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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