CFD Field Day Saturday, June 16th, 11am-2pm!
More info and RSVP here!
WOD for Monday 060512 — Click Here For Today’s Schedule
9 sets of 3 reps @50% 1RM
Rest no more than 60 seconds between sets
3 sets of 8 reps
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 line. 2nd three sets “medium” grip – thumbs distance from the middle knurling. 3rd 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.