Thursday, February 5, 2015

Squat Snatch, Bar Facing Burpees


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
A) Back Squat - 5@60%, 4@70%, 3@80%, 2@90%, 1-1-1
B) Back Squat - Max Reps @ 70% of heaviest set from A

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Foundations 
3 Rounds
Max UB set of Push Press 75/55/45 (pausing at the top is acceptable but not at the shoulders)
Max UB set of Hollow Rocks
Max UB set of KBS 55/35/25
-rest 2 mins after each round / 10 second transition b/w each exercise
*Score = total reps


Conditioning 
Opposing Ladder of:
1 Squat Snatch 95/65
10 Bar Facing Burpees


Competition 
For time:
2K Row
EMOM Complete a :10 L-sit hold

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Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Best Results:
Women - tba
Men - Josh Atterberry 109
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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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January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
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Local Competitions
TBA

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