Wednesday, October 7, 2015

KBS, Push-ups

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

Barbell & Accessory
A) Weekly Challenge:  AMRAP 1 min - Pull-ups
B)  OHS 5-5-5-5-5
C)  Rower: 5x10 pulls to find lowest 500m split
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Foundations
For time 50-40-30-20-10
Mountain Climbers
Hollow Rocks


Conditioning 
For time 40-30-20-10 (20 cap)
Alt Single Arm KBS 55/35/25
Deficit Hand Release Push-ups 4/2"


Competition 
50-40-30-20-10 for time (20 cap)
UB Wall Ball Shots
Calorie Row

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Weekly Challenge
AMRAP 1 minute - Pull-ups

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