CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!
If you’d like to come along, tickets are $16. Email firstname.lastname@example.org
WOD for Friday 071213 – Click 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
Test for 1 set max (no more than 3 attempts)
4 singles @60%
4 singles @65%
4 singles @70% 1RM
AMRAP in 10 minutes:
1, 2, 3, etc
Russian KB Swings (70/52)
Time Cap = 10 minutes
Post Jerk Loads and Workout Rounds Completed Without Interruption to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. Then, you will establish a max set of Ring dips. 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 strength segment, for the Push/Split Jerk follow the reps and % progression up to 4 singles at 70% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be relatively light and you can choose which Jerk variation to use. Just stick with it the whole time. Pay close attention to good footwork (landing positions) and stick the landing hard.
For the conditioning workout, you’ll have to work fast to get under the time cap. Note that these are Russian KB Swings. The bell doesn’t need to be any higher than your chest at full extension.
ENDURANCE WORKOUT tonight at 6pm!