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

Goblets Of Fire

WOD for Friday 042613Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
EMOM for 8 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 40% 1RM Clean

Strength
Deadlift
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
15-12-9-6-3 Reps For Time:
Pullups
KB Goblet Squat (62/44)

Time Cap: 8 minutes

Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 HPC and 1 full Clean each minute.  Use 40% of your Clean 1RM.  This is for technique!  Do not go over 40%.   

For the strength segment, for the Deadlift follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.

For the conditioning workout, you have an 8 minute time cap.  Pullups can be done any way you choose.  Consider doing them with neutral grips instead of the normal overhand grip.  See the video below for a good Goblet Squat demo.  The bell should be held tight just under your chin by either the “horns” or the bell.  Keep your elbows in tight.

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch!

KB Goblet Squats – Elbows In!

One Comment
  1. Paul K Reply
    Skill work all done at 70# -- Felt pretty good. Strength -- worked weights 225-325. The 325 is 85% of 1RM, but it's all I had today for the 4th workout of the week to maintain good form. METCON - Really liked this one. Finished in 6:27, Rx. Very pleased with that. Going in I wasn't confident that I'd be able to complete it inside that time cap. Did 3 single hand stand push ups to a single AbMat, after the WOD. That's a first. Looking forward to Monday. I'm going for my first head to floor HSPU's!

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