Friday, March 13, 2015

Open Workout "15.3"

***PR's & Noteworthy Efforts Updated Below***

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
10 x 1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance @ 60% of 1 RM Snatch
10 x 1 Power Clean + 1 Squat Clean + 1 Jerk @ 60% of 1 RM Clean & Jerk
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Foundations - "Maggie"
10 Thrusters 95/65/45
10 Burpees
20 Power Clean & Jerks 95/65/45
20 Burpees
30 Front Rack Lunges 95/65/45
30 Burpees
20 Power Snatches 95/65/45
20 Burpees
10 Thrusters 95/65/45
10 Burpees


Conditioning - "15.3"
 AMRAP 14
7 Muscle-ups
50 Wall Balls 20/14#
100 Double-unders

Scaled:
AMRAP 14
50 Wall Balls 14/10#
200 Single-unders
                                                                                                                                                                               
Competition 
For time:
30 Squat Snatches 135/95/65#

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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***
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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