Tuesday, February 10, 2015

Front Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Clean Complex:  5 x 1 Clean High Pull + 3 Hang Power Clean + 1 Split Jerk  (Increase load each set)

____________________________________________________________________________

Foundations 
Death by Burpees


Conditioning - "Fran"
21-15-9
Thrusters 95/65#
Pull-ups


Competition 
AMRAP 20
75 Wall Ball Shots
60 Box Jumps 24/20"
45 C2B
30 Cleans 135/95#
15 Muscle-ups


_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

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#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Meremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

No comments:

Post a Comment