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OUR BLOG

Tuesday 12/4/18

By Wodify | In WOD | on December 3, 2018

West End CrossFit – CrossFit

“8 Days of Hanukkah” (Time)

8-7-6-5-4-3-2-1

Power clean and Jerk 155/105

Box jumps 30/24

Rest 2 min

8-7-6-5-4-3-2-1

Wall ball 20/14

Kettlebell swings 70/53

*Score is total time including rest.

Open Athletes

Gymnastics Conditioning

In a 4:00 time cap, climb as high as possible

1 CTB pull up

2 Unbroken CTB pull ups

3 Unbroken CTB pull ups

4 Unbroken CTB pull ups

5 Unbroken CTB pull ups

*Continue to add a single rep until the time cap is reached.

All sets must be completed unbroken, and athletes must come off the bar after each completed set.

Body Armor

3 x 8 – Glute Ham Raise

3 x 10 – Hip and Back Extensions

3 x 12 Barbell bench press

3 x 16 Close grip dumbbell floor presses

*Rest as needed between sets. Athletes may choose loading on weighted movements. Free to build on all sets, with the intentions on each set being unbroken.

3 x max effort L-sit hold, resting 1:00 between

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