Wednesday, February 18, 2015

Power Snatches, T2B, Power Clean & Jerks, C2b

*PR's & Noteworthy Efforts Updated Below
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WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
EMOM x 5 - 3 Split Jerks (start @ 60% of 1 RM)

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Foundations 
21-15-9-15-21
Box Jumps 24/20
Deads 135/95/65
Hand Release Push-ups


Conditioning 
5RFT
10 Power Snatches 95/65
10 T2B
-rest 2 mins
3 RFT
15 Power Clean & Jerks 115/75#
15 C2B

Score = total time ioncluding  2 min rest


Competition 
AMRAP 20
30 Double-unders
20' HSW
10 Strict C2B,
5 Push Jerks 185/135#

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Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
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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#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
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Local Competitions
TBA

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