Wednesday, March 11, 2015

Run, Power Cleans, Double unders, Power Snatches, Row

***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 

Weekly Challenge - Max UB Strict Press 75/55/35

Bar Work
5 x 2 Push Presses + 1 Jerk (work to a heavy set)

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Foundations 
AMRAP 20
30 Lunges
30 KB Deadlifts 70/55/35
30 Hand Release Push-ups


Conditioning 
For time:
Run 800m
30 Power Cleans 115/75/45
150 Double-unders
30 Power Snatches 115/75/45
Row 1000m


Competition 
AMRAP 20
30 Deadlifts
20 Back Squats
10 Bench Press
5 Power Cleans
3 S2O
1 Bear Complex (S2O anyhow)

*225/135#/1 bar

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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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