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

Sit On The Bench

CFD In House Weightlifting Meet

Mark your calendars for Saturday, June 15th! 

Details coming soon!

WOD for Wednesday 042413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Deadhang Pullups
3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Strength:
Bench Press
5 reps @50%
3 reps @60%
3 reps @70%
4 sets of 3 reps @80% 1RM

Conditioning:
6 Rounds:
9 Burpee Box Jumps (24/20)
6 Toes To Bar
3 Handstand Pushups

Time Cap: 15 minutes

Post Bench Press Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Deadhang Pullups:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes.  Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.

For the conditioning workout, there is a 15 minute time cap.  Scale HSPU as necessary using negatives, kickups, wall walks, or HSPUs off a box.

MOBILITY WORKOUT tonight at 5:30pm!  Come get mobile!

Here’s an example of how to pause in the bottom of your Snatch

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