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Wednesday 4.26.17 Workout of the Day

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Haley is our Female Athlete of the Month for April 2017. Haley is our youngest selection yet at only 18 years old. She has accomplished so much in her short time (just over a year) in CrossFit and we can’t wait to see what the future holds for her.  She has a fierce drive to get better that few can match. She talks about how CrossFit is the first sport that has really stuck for her, that she loves and wants to devote time to. She also talks about the rewards of accomplishing something you formerly thought wasn’t possible for you. She is a true example of hard work when it comes to the gym and we couldn’t be prouder to call her our Athlete of the Month.

Go to our blog and check out Haley’s full story!


Strength/Skill Work:

12 Minutes to Work Up to a Heavy “DT” Complex 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk


Compare to 1.10.17

5 Rounds For Time: (14 Min Cap)

12 Deadlifts S(115/80) RX(135/95) RTG(155/105)

9 Hang Power Cleans

6 Push Jerks


WOD Tips:

-The strength work for today is to help us prepare for the loads and movements of today’s Hero WOD. You should be able to work up a good

amount above the weight you plan to do in the WOD.

-“DT” is one of our favorite benchmark workouts, and is a great way to test your strength, stamina, and efficiency with the barbell. For most

athletes, the hang power cleans or the push jerks are the limiting factor, so choose a weight based on which movement is weakest for you. While

you may choose to break up your sets more, you should go into the workout feeling like you could do each movement unbroken for the first few

rounds. The weight on the deadlifts should be light for most athletes so don’t worry about this when choosing your weight for today. Pace this

one early, and save your grip. Use a mixed grip for the deadlifts and break up your hang cleans enough so your forearms don’t blow up too early.