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

Fight Gone Batty

Look over to the right! 

That’s how much time you have left to register for the 2013 Reebok CrossFit Open!

Get on it!  We’re covering your registration fee!

WOD for Wednesday 030613 Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Burgener Warmup – 3-5 Rounds (video)

Skill:
Jump Rope
1 minute – Single Unders
4 minutes – Tabata Double Unders

Strength:
Snatch
5 singles @65% 1RM
5 singles @70%
5 single @75%

Conditioning:
“Fight Gone Bad”
Complete three rounds of 1 minute at each station. Rest 1 minute between
rounds.

Wall Ball (20/14)
KB High Pulls (70/52)
Box Jumps (20”)
Push Press (75/55)
Row for Calories

Post Snatch Loads and Workout Reps Completed to Comments
For the skill work, we will get in a quick bout of tabata Double Unders.  Can’t practice these too much!  Note that there is a warmup to complete BEFORE class begins today.  See the video if you need a refresher on the Burgener Warmup.

For the strength segment, follow the reps and % progression up to 75% 1RM Snatches.  These are relatively light so rest no more than 1 minute between attempts. 

The conditioning workout is a CrossFit classic.  Since we’ll likely have more than 5 people in any class, we will have everyone started at different stations.  The 1 minute rest will come after 5 minutes for everyone regardless of which station they began.  See the video below for a demo on the 2-handed KB high pull.

Kettlebell High Pulls – a sub for Sumo Deadlift High Pulls

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

8,603 Spam Comments Blocked so far by Spam Free Wordpress

captcha *