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

Dipping Deadlifts

Fight Gone Bad 5 — September 25th! 
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WOD for Friday 091010 — – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Deadlifts (40% 1RM)
Ring Dips

Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.  Jerks may be push, power, or split jerks.    

For the Metcon, use common sense and good form for the deadlifts.          

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Need a reason to participate in or donate to Fight Gone Bad 5?  Here’s a few…. 

5 Comments
  1. Mike K Reply
    Another strength day!? That's 4 in a row...love it.
    • Dave Reply
      keeping you guessing, Mike :) since tomorrow is 9/11, we'll be doing a Hero WOD....so i adjusted the schedule accordingly
  2. Dave Reply
    Got a batch of Abmats in today.....one is unclaimed if anyone wants it....$30
  3. Matt H Reply
    Back is still wrecked so modified wod: subbed 52# KB swings for deadlift 3.44 then did wod again subbing pullups for deadlift 5.08
  4. Ashley Reply
    everyone was doing such a good job for a while posting their results... :( i'll post mine stuff even if it means i'm the only nerd, well... matt too. he's a nerd. ;) 15-12-9 touch and go power cleans. rest in rack position not on ground - as heavy as possible. i didn't "rest" on the ground, but a few times the bar flung out of my hands on the pull b/c i lost my grip, so i took full advantage of that little rest and re-set. used, 115#, 125#, 125# snatch balance 5x1 - heavy as possible 75#, 80#, 75#, 75#, 75#. need to work on snatch balance. it was very difficult for me to not pop up that weight like an ohs. snatch pulls 3x3 @ snatch 1rm. start from 2 in platform (used 35# bumpers). 110# on all three sets front squats 6x3 as heavy as possible. 135#, 155#, 165#, 175#, 180#, 175# THEN chilled for a bit and did the super fun burpee challenge that vytas posted on my page. it was vytas, colin, mike k., and me w/phil as the producer. we all rocked it... here come the free shirts, yo. (i need to work on my burpees being fully extended.)

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