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

Speed Press

CFD Field Day Saturday, June 16th, 11am-2pm!

More info and RSVP here!

WOD for Monday 060512Click Here For Today’s Schedule
Press
9 sets of 3 reps @50% 1RM
Rest no more than 60 seconds between sets
Then:
Chinups
3 sets of 8 reps
–Rest–
AMRAP in 8 minutes:
5 Bar Pushups
2 Clean and Jerk (135/95)

Post Press Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not. Perform 1st three sets “wide” grip – pinkies on the outside line2nd three sets “medium” grip – thumbs distance from the middle knurling3rd three sets “narrow” grip – index finger just off the smooth part of the middle of the bar

After the Press, perform 3 sets of 8 rep Chinups.  Use either an underhand or neutral grip. 

For the conditioning workout, do your pushups with your hands on the barbell you’re using for the C&J.  Chest should touch the bar on these pushups and it’s not supposed to be super stable.

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

One Comment
  1. Paul K Reply
    Presses for Strength session done at 75#. METCON - 75# for C&J - 9 rounds + 5 PU. Pleased to say I didn't go rolling off into the walls or the rack during the bar push ups! ;-)

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