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Saturday, September 2nd

1
Sep
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31 Comments
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Saturday, September 2nd

Hero WOD

For time:
21 Deadlifts*
1 Mile Run
15 Deadlifts
800m Run
9 Deadlifts
400m Run

*Men use 275lb, women use 185lb.

Post time to Comments.

Today’s workout is in honor of Jason S. Dahlke. He was killed in action on August 29th, 2009.

Please read more about Jason and this workout over at CrossFit 212.

31 Responses

  17. JoJo

    @Ken I would drop it off for you, but I don’t know where???

    I left your phone on top of wood box. You can’t miss it.

    2. JoJo

      Snatch drills
      5×3 OHS
      35-55-65-75-80
      5×3 snatch balance
      35-45-55-65(3)
      Snatch: 8 sets of the Complex:
      Pausing Snatch Pull + Squat Snatch + Overhead Squat (3sec pause floor, knee, power level)
      55-60-65-75

  18. JoJo

    Front Squat: 9 Sets of 2 Tempo Reps
    5 Seconds Down, 3 Second Pause in Bottom, Stand.
    3 FS waves 95-105-115

    Accessory work:
    10 min bar muscle-up work
    5 bar muscle-ups

  23. BAston

    Crossfit Slater in Greenwich

    10 minutes elyptical machine before boredom set in.

    Then 4 rounds of 10 laps in pool, 15 push ups.