Wednesday, February 4, 2015

Double unders, T2B, Front Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up

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

Barbell 
A) EMOM x 5 - 5 Split Jerks (start at 60% of 1 RM Split Jerk)
B) Split Jerk 1-1-1

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Foundations 
For time:
50 Air Squats
50 Box Jumps 24/20
50 KBS 35/25#
50 Burpees
50 Thrusters 65/45


Conditioning 
AMRAP 20
30 Double unders
5 T2B
10 Front Squats 95/65


Competition 
10 RFT
3 Muscle-ups (ring or bar)
20' HSW
*Score = # of UB sets of muscle-ups + sets of UB HSW

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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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