Tuesday, March 17, 2015

Pull-ups, Run, Thrusters


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 - 5 Hang Power Snatches
-then
EMOM x 4 - 5 Hang Power Cleans

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Foundations 
AMRAP 20
50 Air Squats
1000 Single-unders
50 Hand Release Push-ups


Conditioning 
45 Pull-ups
Run 1600m
45 Thrusters 105/75
         
                                                                                                                                                               
Competition 
50 Burpees
Row 3K
50 KBS, 70/55/35


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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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