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OUR BLOG

Tuesday 9/11/18

By Wodify | In WOD | on September 10, 2018

West End CrossFit – CrossFit

“Always Remembered” (Time)

Teams of 2:

Start with… 2001m Row

4 rounds of:

9 Rope Climbs

11 Bear Complexes (135, 95#)

Finish with… 2977m Row

One athlete works at a time.

Partition as needed.

Rows bookend the four rounds.

Open Athletes

Temp Deadlift – 7 sets of 3

After each set, complete 25′ handstand walk

*On the tempo for each repetition:

1. Regular speed pull off ground (concentric).

2. 5-second return to ground (eccentric).

Recommended percentages:

Set #1 – 50%

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5+6+7 – 62%

Aim is to keep the barbell on the lighter end today, focusing on positions and postural strength vs load.

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