13
Oct

Look of the Firebreather

By: 321go 3 Comments


Crossfit troy 004 
Whenever you are in the middle of a workout and you stop to catch a few lifesaving breaths, have you ever taken a look around the gym at the different expressions on people's faces?  Sometimes you see someone manage to be smiling, and others with looks of panic.  Every once in while you catch the look of a firebreather.  Mike Flahrety pictured here has that exact look.  Mike, way to up bar on the rest of the gym and help beef up competition.

THERE ARE TWO OPTIONS! ONLY A COUPLE PEOPLE WILL BE ABLE TO DO JACKIE! THE OTHERS ARE STUCK WITH OPTION 2. SO IF YOU PREFER TO DO JACKIE, GET THERE EARLY!

WOD

Benchmark Wednesday


"Jackie"

Row         1000m 750m 500m 
Thrusters   50      35      25

Pull-ups      21      21     15


Men use 45lb bar /Women use 30lb bar (yes this is total weight) 

Option #2 

"DT" Heroes workout

12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

 Unmodified weight 155 lbs for men and 105 lbs for women

5 • 4 • 3 rounds

Cool Down
Weighted Push ups 40 30 20 

Advanced • Intermediate • Foundational
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Comments

  1. I would like to do “DT” at 4:30.

  2. Michael F. says:

    Jackie is 30 pull-ups for Rxd. DT’s push jerks… Well, I didn’t want to use my shoulders the rest of the week anyway.

  3. yes it is 30… and they suck… sorry for the mix up

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