Monday, February 2, 2015

Clean & Jerk, Pull-ups, Push Ups, Air Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
A) EMOM x 5 - 5 Power Snatches (start at 60% of 1 RM Snatch)
B) Power Snatch - 1-1-1
C) 1xME UB Power Snatches @ 80% of heaviest from A

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Foundations 
AMRAP 20
250 Singles
100 Air Squats
75 Hollow Rocks
50 HR Push ups
75 Hollow Rocks
100 Air Squats
250 Singles


Conditioning 
AMRAP 20
1 C&J 135/95
1 Round of Cindy
2 C&J 135/95
1 Round of Cindy
3 C&J 135/95
1 Round of Cindy
...etc


Competition 
3 RFT
20 Thrusters 115/80
20 Box Jumps 24/20
20 KBS 70/55
20 C2B

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

Best Results:
Women - tba
Men - tba
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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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