Thursday, February 12, 2015

Power Snatches, T2B


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
Overhead Squat - 10 RM
Front Squat - 10 RM
Back Squat - 10 RM

*Score = total for all 3

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Foundations 
5 RFT
Run 200 or Row 250
100 Single Unders
10 Hang Squat Cleans 95/65/45#


Conditioning 
For time:
25 Power Snatches 95/65
25 T2B
20 Power Snatches 105/70
20 T2B
15 Power Snatches 115/75
15 T2B
10 Power Snatches 125/80
10 T2B
5 Power Snatches 135/85
5 T2B


Competition 
AMRAP 15
5 Bench Press 225/135
10 Strict Pull ups
Max UB Double-unders

*Score = total reps


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

Best Results:
Women -
Men - Nate Dog 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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