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

Hanging By A Thread

We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email dave@crossfitdurham.com if you’d like to volunteer!

WOD for Tuesday 072412 - Click Here For Today’s Schedule
Hang Clean
12-15 reps at 80% 1RM
–Rest–
10 Rounds For Time:
4 Clean and Jerks (135/95)
Run 200m
5 Chest To Bar Pullups

Post Hang Clean Loads and Workout Time to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, the Cleans are to a full front squat.  You can push jerk or split jerk.  The load should be heavy enough that you have to reset at the bottom position before the next rep.

C&J Tips in Slow Motion

Order your Custom Fit Meals by midnight tonight for delivery next week! 

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One Comment
  1. Paul K Reply
    Worked cleans to 145# Per Jack I need to watch my elbows. They're getting low. METCON -- The Suck Wins today. Only finished 8 rounds. 6 rounds at 115#, 2 rounds at 95#. Went to use the chalk bucket after round 8, missed it and ended up on all fours along side it. Decided that was enough for the day. THAT. WAS. TOUGH.

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