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

Beam Me Up, Scottie

We are considering an in house, CFD athletes only, weightlifting meet on a Saturday in early June.  This meet would be competed in pounds and the general rules of the Snatch and Clean and Jerk would apply.  No singlets required!  There will be no weight classes and winners will be determined based on Sinclair Total. 

Would you participate?  Please post to comments

WOD for Friday 041913Click 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

Strength:
Press
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Skill:
Dips
Test for 1 set max (no more than 3 attempts)

Conditioning:
3 Rounds of 6 reps each:
Straight-leg Deadlifts (95/65)
Kirk Shrugs (see video below)
Hang Power Clean
Push Press
Bent-over Rows (video)
Sumo Deadlift High Pull
10 burpee penalty every time you put barbell down during a round

Rest 1 minute between rounds

Time Cap= 12 minutes including the rest periods

Post Dips Total, Press Loads, and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the strength segment, for the Press follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.

Then, you will establish a max set of  Ring dips.  These are to be done AFTER the Presses today.  Take no more than three attempts to do it.  Full extension at the bottom and chin over the bar on top.  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 conditioning workout, you are using one loaded bar for each movement.  Every time you set the barbell down before the end of a round count a penalty of 10 burpees (to be completed in total at the end of the WOD).

ENDURANCE WORKOUT tonight at 6pm!

Kirk Shrugs

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