Monday, March 9, 2015

Front Squats, Burpees



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 5 - 3 Position Snatch (Floor, Hang, Power) / Begin @ 60% of 1 RM Snatch
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Foundations 
AMRAP 20
5 Burpees
7 KBS, 55/35/25
9 Box Jumps 24/20"


Conditioning 
10 RFT
5 Front Squats, 155/105
10 Burpees


Competition 
15 min clock:
Row 75 calories
-then
AMRAP
30 Thrusters 105/75
7/3 Muscle-ups

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Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
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March PR's & Noteworthy Efforts
TBA

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