Elbows In And Up -- WOD for 052910 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Elbows In And Up

Good luck to Ashley and Allison competing this weekend
in the CrossFit Games Southeast Regionals in Jacksonville, FL! 
Follow their results

Bootcamps begin again on Monday, June 7th!
Register before May 31st and SAVE 10%! 

WOD for Saturday 052910 – Click Here For Today’s Schedule 
Front Squat
Determine your 1RM

For Time:

40 Wall Ball (20/12)
20 Front Squats (65% 1RM)
Row 1000m

Do not use a rack for the Front Squats

Post Loads and Time to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Front Squat.  After warming up, consider using loads of 70%, 80%, 85%, 95%, and 101%+ to ramp up to your new 1RM.  Use common sense, good judgement for all max attempts!  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie you must squat below parallel and stand with the knees and hips in full extension.  

For the Metcon, the RX’d load for Front Squats is 65% of your newly determined 1RM.  This will maximize power output and intensity.  Wanna see how?  Check out the power output calculator here.  Not sure how to use it?  Email dave@crossfitdurham.com

OPEN GYM today from 11-12pm!  Make up a missed WOD from the week or work on your lifts!

Bill Starr On the Overhead Press 

Will you have a Memorial Day Weekend cheat meal?  What will it be?  Post answer to comments

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Serious Front Squats!

  1. Allison B Reply
    Ashley PR'd her clean by 20lbs!!!! 175!!! Way to go, Ash!
  2. Phil B Reply
    Nice. This may be temporary since not that many women have completed WOD #2, but Ashley is currently in 4th place after an apparently kick-ass performance.

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