Friday, February 13, 2015

HPC, Thrusters, Power Snatches


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
Deadlift 1-1-1-1-1-1-1

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Foundations 
AMRAP 15
50 Deadlifts 95/65/45
40 Hang Power Cleans 95/65/45
30 Front Squat 95/65/45
20 Push Press 95/65/45
10 Strict Press 95/65/45


Conditioning 
AMRAP 15
12 Hang Power Cleans 115/75
9 Thrusters 115/75
6 Power Snatches 115/75


Competition 
AMRAP 15
5 UB Power Cleans 155/105
4 UB Front Squats 155/105
3 UB Push Jerks 155/105

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

Best Results:
Women - Julie Anderson 29
Men - Nate Dogg 31
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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#
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#
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Local Competitions
TBA

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