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OUR BLOG

Monday 1/14/19

By Wodify | In WOD | on January 13, 2019

West End CrossFit – CrossFit

Hang Power Clean (1 x 2)

Build to a heavy set of 2

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Open Athletes

“Racehorse”

Jan 7th – March 25

10 Week Training Cycle

Monday – Snatch + Conditioning + Stamina Builder (EMOM

Tues – Conditioning + Row/Aerobic Endurance + Midline

Wed – Skills + Stamina Cycling + Conditioning

Fri – (Game Day Friday’s) – Open Like Conditioning + Stamina builder (EMOM)

Snatch Primer – 8 sets:

1 Power Snatch + 1 Snatch Balance + 1 High Hang Pausing Squat Snatch (pause a full 2 sec in high hang position and 1 full sec in catch position)

50%-53%-56%-59%-62%-Sets 6,7,8 – 65%

Snatch – OTM x 10

1 Snatch Deadlift + 1 Floating Squat Snatch (lower bar back to JUST above the ground without touching the ground)

Min 1 – 60%

Min 2 – 63%

Min 3 – 66%

Min 4 – 69%

Min 5 – 72%

Min 6-10 (5 lifts) Build to a heavy for the day

“DT”

Stamina Builder

1-2-3-4-5-6-7-8-9-10

Barbell facing burpees

Toes to bar

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