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Sunday 010619

5
Jan

Sunday 010619

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

10 Mins. to build to a weight heavier than your WOD weight and practice the movements.

DT Sequence Prep

1 Deadlift +

1 Hang Power Clean +

1 Push Jerk

Conditioning

15 Min. Time Cap.

Re-Test from 7.8.18

(with adjusted scaling)

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
[Scale 1]:

Barbell Weight (135/95)

[Scale 2]:

Barbell Weight (95/65)


ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose* / Side

1 Min. Supine Twist Pose / Side

* Sit in Saddle or Toe Saddle Pose while holding Eagle.