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Wednesday, September 18th Crossfit Workout of the Day

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We’ve all seen people wearing all the CrossFit “gear” during a WOD – wrist wraps, belts, grips, etc, and it’s easy to be convinced that you need to use all the fancy accoutrement to reach your full potential. But you might not need all (or any) of that extra stuff. Carissa breaks it all down for you today on the blog.

Warm Up

2 rounds:
10 PVC front squats
10 pass thrus
5 box jumps
10 KB RDLs
10 Russian KBS


Hang power clean

15 minutes to find a heavy triple.


International Online Qualifier Workout #3

In 4:00…
3 rounds of ‘DT’ @ 95/65
12 deadlifts
9 hang power cleans
6 shoulder to overhead

If you complete the three rounds in under 4:00, you will gain another 4:00 to work and the weight will increase. With each subsequent 3 round sequence completed in under the 4:00 time cap, you will gain 4 more minutes to work.

Before 8:00, complete 3 rounds of ‘DT’ @ 135/95.

Before 12:00, complete 3 rounds of ‘DT’ @ 155/105.

Before 16:00, complete 3 rounds of ‘DT’ @ 185/130.

Before 20:00, as many rounds as possible of ‘DT’ @ 205/145.