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!



WOD for Tuesday 061813Click 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

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

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

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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