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

Cleaning Spree

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd!

We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email dave@crossfitdurham.com for details

WOD for Tuesday 059712Click Here For Today’s Schedule
Power Clean
12-15 singles working up to 80% 1RM
–Rest–
Every minute on the minute for 12 minutes:
3 Hang Power Clean (50% 1RM/60% of working weight from earlier)
3 Power Clean
3 Hang Power Clean

Post Power Clean Loads and Workout Load to Comments
For the Power Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  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, above or below the knee, and “grease the groove.”

For the conditioning workout, use a load equal to 50% 1RM or 60% of your working weight from the strength segment if you don’t know your 1RM.  Take a big deep breath before each sprint and then run as hard as you can!  There is no rest between rounds.

Klokov and Akkaev Clean and Jerk at 2011 World Championships


CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

 

One Comment
  1. Paul K Reply
    Whew! For the strength session, worked up to a single of 125. That's right inline with the guidance for the day. Started the METCON at 95# which was overly ambitious. Form was so bad that I shed to 75# going into the 10th round. It was very tough.

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

12,900 Spam Comments Blocked so far by Spam Free Wordpress

captcha *