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

Goodness Graceness

CFD hosts our very first in house Weightlifting TOMORROW from 8-1! 

There are no classes tomorrow of any kind!

Friends and family are welcome to come watch!  Free lunch provided by King’s!

WOD for Friday 061413Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:Pistols
4 Rounds: Max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Snatch
3 singles @75%
3 singles @85%
2 singles @90% 1RM

Conditioning:
Grace (Power Clean version)
For Time:
30 Power Clean and Jerks (135/95)
5 Minute goal, if your current PR is faster than 5 minutes, for every 30 seconds faster than 5 minutes, add 10#
(IE: 2:52 Grace PR, do this Grace at 175#).

Time Cap = 8 minutes

Post Snatch Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, watch the video below of Coach Ryan.  You will perform 4 sets on each leg of max rep Pistols.  Note that it is max reps, but -3, meaning you actually will do 3 reps shy of a max effort set.  Scale to a box as needed.

For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 90% 1RM.  Rest 3-4 minutes between attempts at 85 and 90%.  You’re working towards the higher end of your capacity, but you are still working below 1RM capacity. Shouldn’t be many misses here.

The conditioning workout is a CF Benchmark WOD.  However, if  you have a Grace PR already (that you’re fairly confident in) for every 30 seconds under 5 minutes, add 10 pounds to the RX load today.  , alternate movements for each :20/:10 round, using the same bar loaded to 50% 1RM Snatch.  Although this f s tabata-style, do not get sloppy.  As many reps as possible, but under control and will good technique and a full rack position for the power clean, and full lockout for the power snatch.

ENDURANCE WORKOUT tonight at 6pm!

Coach Ryan on today’s skill segment

One Comment
  1. Allen Woerner Reply
    First time doing Grace today, I will go on weight up next time. 3:44 with 135

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