410 W Geer St, Durham, NC 27701 (919) 907-1233

Attack of the Hammer

Great job to everyone who competed at Saturday’s Weightlifting Meet!  Here are the results!

Men

Women

WOD for Tuesday 061813 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Dips
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Strength:
Front Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)

Conditioning:
“Nancy”
5 Rounds For Time:
Run 400m
15 Overhead Squats (95/65)

Time Cap = 25 minutes

Post Front Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  If you don’t have ring dips, use the following scaling sequence and determine the same:  pushups – ring pushups – bar dips – ring dips.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. Keep those elbows up!

The conditioning workout is a CrossFit Benchmark WOD.  The bar for OHS should be taken from the floor to start each round.  There is a 25 minute time cap.  If you’re unsure of your capacity to finish with 400m runs, consider shortening them to 200m or 300m each.

One Comment
  1. Paul K Reply
    Ring Dips 3 sets of 4 Front Squat - 95-165# Felt very good today. Nancy - 17:45. Big PR. Took a minute 1:35 off my old score. SO looking forward to a rest day tomorrow. ;-)

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