Band Together - WOD for 091012 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Band Together

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.

Check out the details here

WOD for Monday 091012Click Here For Today’s Schedule
Banded Deadlifts
12 sets of 2 reps
On the minute for 10 minutes:
1 Clean + 1 Hang Clean @80% 1RM

Banded Good Mornings
100 reps

Post Deadlift Loads and Workout Time to Comments
For the Banded Deadlifts, the goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  Set your bar load to 50% 1RM.  Then add approximately 20% 1RM in band tension.  Hint:  Most will not need anything more than a blue band.  If you cannot perform all of your reps at fast speed then you need to use a lighter band load.

For the conditioning workout, set the bar to 80% of your 1RM Hang Clean (full squat).  Both the Clean and the Hang Clean are to be received in a full front squat.

For the finisher, stand on a band with your feet shoulder width apart and the other end wrapped up over your shoulders to perform the banded good mornings.  Instead of standing on the band, you can also attach one end of the band around the pullup rig.

ENDURANCE WORKOUT tonight at 6pm!

Banded Deadlifts and other fun things


One Comment
  1. Paul K Reply
    Banded Deadlifts at 175# w/Red Band -- felt pretty solid and quick all the way through. METCON - done at 135# (80% of 1RM), Sort of turned into clean - deadlift - hang clean. Couldn't find a safe/comfortable way to get the bar from the rack after the first clean down to my hips/thighs. Good WOD all the same. Banded Good Mornings -- Blue Band - set of 75, then set of 25.

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