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WOD for Friday 030113 – Click Here For Today’s Schedule
5 sets of 2 reps @100% 1RM
3 single reps @60%
3 single reps @70%
3 single reps @80%
CF Open WOD 12.1
AMRAP in 7 minutes:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Post Snatch Loads and Burpees Completed to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls. Use 100% of your Snatch1RM for these. Once you’ve completed these sets, perform 3 single rep Snatches from the floor (or from the hip if a Coach directs) to a full overhead squat at the posted percentages. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1 minute between attempts.
The conditioning workout is WOD 12.1 from the 2012 CF Open. Note the standard…not just a burpee, but a burpee to a jump of 6″ above your standing outstretched arm.
ENDURANCE WORKOUT tonight at 6pm!
CF Open WOD 12.1 Tips