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

I hate it when there's a tiger in my bathroom

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us. Click here for more info

WOD for Monday 040212Click Here For Today’s Schedule
Overhead Squat
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
10 Box Jumps @70% 1RM (no rebounding off the floor)
1 Front Squat (80% 3RM Power Clean from Friday 3-30)
Sprint 50m

Post Overhead Squat Loads and Rounds Completed to Comments
For the strength segment, take the bar from the rack and work up to a 1RM OHS for the day.  Take your time in warming up before your max attempts.

For the conditioning workout, if you don’t know your max height box jump to scale off of, just choose a relatively “high” box jump for you.  Do not rebound off the floor to string reps together.  For the Front Squat, take the bar from the floor.  The load should be about 80% of your heaviest 3RM Power Clean (we just did these on Friday).  Take a couple deep breaths before the 50m run.  It should be an all out sprint each round.

ENDURANCE WORKOUT tonight at 6pm!

Klokov Warms Up

 

4 Comments
  1. Paul K Reply
    Great way to start the week and the month of April! PR'd the OHS - 150#, that's a 25# improvement. Did the METCON Rx with 27" box jump and 135# Front Squats - 5 rounds + 10 box jumps
  2. Troie Reply
    Worked up to a single at 155# for the OHS focusing on form...tried 175# once and a no go go'head. Cool metcon: 7 rounds with 30" box and 2 45's, 185# for the FS, and some chuck taylors for the runs...I mean run(s).
  3. avidbruxist Reply
    I don't hate running when it's only 50 meters. I don't like it, but I don't hate it.
    • Dave Reply
      Nice work, Amy! :)

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