Friday, March 6, 2015

Open Workout 15.2



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 - 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch + 1 Snatch Balance (work to a heavy set)

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Foundations 
5 RFT
Run 400m
30 Air Squats


Conditioning 
15.2 RX'd
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of
10 OHS, 95/65
10 C2B
From 3:00-6:00
2 Rounds of
12 OHS, 95/65
12 C2B
From 6:00-9:00
2 Rounds of
14 OHS, 95/65
14 C2B

Etc., following same pattern until you fail to complete both rounds

15.2 Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of
6 OHS, 65/45#
6 Chin over bar pull-ups
From 3:00-6:00
2 Rounds of
8 OHS, 65/45#
8 Chin over bar pull-ups
From 6:00-9:00
10 OHS, 65/45#
10 Chin over bar pull-ups

Etc., following same pattern until you fail to complete both rounds

15.2 Masters
From 0:00-3:00
2 Rounds of
10 OHS, 65/45#
10 Chin over bar pull-ups
From 3:00-6:00
2 Rounds of
12 OHS, 65/45#
12 Chin over bar pull-ups
From 6:00-9:00
2 Rounds of
14 OHS, 65/45#
14 Chin over bar pull-ups

Etc., following same pattern until you fail to complete both rounds




Competition 
3 RFT
1 Power Snatch 135/95
2 Muscle-ups
3 Box Jumps 24/20
4 HSPU
5 WBS
6 C2B
7 Burpees
30 Double-unders

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Weekly Challenge
AMRAP UB Toes-to-Bar or Knee-ups

Best Results:
Women - Renee Johnson - 27 T2B
Men - Aaron Kuntz - 49 T2B
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February 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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