Monday, March 16, 2015

Box Jumps, Burpees, Squat Cleans


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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WOD 

Bar Work

EMOM x 4 - 1 Power Snatch + 1 Hang Squat Snatch (work to a heavy set)
-then
EMOM x 4 - 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (work to a heavy set)

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Foundations 
AMRAP 5 - 30 Lunges, 10 Power Cleans 95/65/45
-rest 1 min
AMRAP 4 - 20 HR Push-ups, 10 Front Squats 95/65/45
-rest 1 min
AMRAP 3 - 10 Burpees, 10 Shoulder to Overhead 95/65/45
-rest 1 min
AMRAP 2 - 10 Air Squats, 10 Deadlifts 95/65/45

Score = total reps


Conditioning 
3 RFT
21 Box Jumps, 24/20"
15 Burpees
9 Squat Cleans 135/95/65
         
                                                                                                                                                                 
Competition 
AMRAP 12
15 Calorie Row
9 Thrusters 135/95
6 C2B


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Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
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***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

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