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Games Prep Week

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WOD for Monday 022513Click Here For Today’s Schedule
Deadlift
3-3-3-3-3
–Rest–
CF Open WOD 11.1
10 min AMRAP:
30 Double Unders
15 Power Snatch (75/55)

Post Deadlift Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform sets of three rep Deadlifts at the following percentages – 65%, 70%, 75%, 80%, and 85%. These should be heavy by the end, but you do not be working to max effort and you definitely shouldn’t miss any attempts.  Rest 2-3 minutes, at least, between sets. 

The conditioning workout is WOD 11.1 from the 2011 CF Open.  The Power Snatch load should be doable by most.  If you’re unsure, your Coaches will help you decide.  Get on those Double Unders.  Even if you don’t quite have them, but you can battle through a couple at a time, give it a go.

ENDURANCE WORKOUT tonight at 6pm!

CF Open WOD 11.1 Movement Standards

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

One Comment
  1. Paul K Reply
    Worked deadlifts as directed from 250 through 325. Last set was really heavy and slow. Really had to grind those out. METCON - RX 158 - 3 rds + 23 DU's. DU's kind of abandoned me today. Had one run of 10, otherwise lots of runs of 3-5 and too many singles. Oh well.

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