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

Lock Em Out Right

Fight Gone Bad 5 — JUST 3 DAYS AWAY! 
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WOD for Wednesday 092210 – – Click Here For Today’s Schedule 
Clean & Jerk
Determine 1RM

Warmup:  3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, then 3-4 attempts at a new 1RM
–Rest–
Every minute on the minute for 12 minutes:
3 DB Hang Power Cleans (40/25)
3 DB Split Jerks (alternate feet from round to round)

Post Cleand & Jerk Loads and Metcon Loads To Comments
For the strength segment, you will do several warmup sets for the Clean & Jerk and then attempt to determine a new 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  To count for a new 1RM, all Cleans must be received in a full front squat and all jerks must be received with elbows and shoulders locked out overhead….press out do not count as 1RM!  

For the Metcon, emphasis is not to finish the reps as quickly as possible each minute, but to do them all with ideal execution.

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) – Only 2 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Fight Gone Bad 5 Fundraiser - THIS SATURDAY!
Barbells For Boobs Fundraiser - Saturday, October 23
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11

Fight Gone Bad 5 is just days away, but it’s not too late to donate…. 

9 Comments
  1. Doug Reply
    Didn't have it on C+J today, didn't get a 1RM effort as I struggled with 95% WOD at RX, but added 10 x Sit-ups during each round.
  2. Dave Reply
    Picked up new t-shirts today...."Mess With The Bull".... Now available in ladies cut and sizes and also now in grey color. new blue and black ones too All shirts are the American Apparel Track Shirt...the super soft ones we had last batch.
  3. jonathan d Reply
    new C&J PR because i didn't have one prior to today. 200lbs. wod...was finishing the rounds in 20-25 seconds so i added 5 burpees per round, except for 2 of them.
  4. Charlie Reply
    Didn't have a C+J PR before, so now it's 185. Failed at 3 attempts @ 205 (which is my current clean PR) but I failed at even cleaning it. Like Jonathan, I added burpees between sets.
  5. lindsay hilll Reply
    Congrats to Bea on her Kipling pullups today. They were awesome!
  6. Ashey Reply
    so proud of bea!
  7. Phil "Yoke" Bost Reply
    Damn it Charlie. Always a few pounds and a few seconds ahead of me. One day.
  8. Charlie Reply
    That's cool Phil, you're still prettier than I am.
  9. Phil B Reply
    Charlie, I totally agree.

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