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

Gripped Ripped

WOD for Monday 072913 Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
6 Rounds:
1st position Clean and Jerk
Jerk
Rest 1 minute between rounds
Use 40% of CJ 1RM for rounds 1-3
Increase to 50% for rounds 4-6

Strength:
Snatch Grip Deadlift (video)
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning: 
10-8-6-4-2 Reps For Time:
Toes To Bar
Burpee Box Jumps (24/20)

Time Cap = 6 minutes

Post Deadlift 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, perform 6 rounds untimed of the three movements with a one minute rest between rounds.  Work at 40% 1RM for rounds 1-3 and increase to 50% for rounds 4-6 if you feel you can.  These are light and for technique.  You should not be missing reps. 

For the strength segment, you will establish a 1RM Snatch Grip (wide grip) Deadlift for the day.  Follow the reps and % progression up to 90% and then take 3-4 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid, especially with your lower back.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, there is a 6 minute time cap.  You can scale T2B down to knees to elbows. 

ENDURANCE WORKOUT tonight at 6pm!

Coach Ryan on today’s Skill work

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