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

Charlie Foxtrot

We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email dave@crossfitdurham.com if you’d like to volunteer!

WOD for Friday 072712Click Here For Today’s Schedule
Clean Pulls
5 sets of 2 reps @ 100% Clean 1RM
Clean
8-10 Reps @80% 1RM
–Rest–
AMRAP in 12 minutes:
10 Clusters (95/65)
30 Double Unders

Post Clean Pull and Clean Loads and Workout Rounds to Comments
For the strength segment, first perform 5 sets of double rep clean pulls from the floor.  These should be heavy…like your 1RM clean.  You are only pulling the bar off the floor with your hips, not your arms, and do not need to pull under the bar.  Once you’ve completed these sets, lower the load to 80% 1RM and perform 8-10 reps of a full Clean.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, Clusters are a Clean from the floor received in a full front squat ending with a press overhead.  Sub parallette jumps for DUs.

ENDURANCE WORKOUT tonight at 6pm!

Barbell and Dumbbell Clusters

One Comment
  1. Paul k Reply
    All cleans were at 135#, just off 80# of 1RM - pretty smooth. METCON Rx -- 3 Rds +6 Clusters. Double Unders cost me so much time. Fun WOD, though. Liked it a lot.

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