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

Step It Up

CF Open WOD 13.4 is this Saturday from 9-11am!

WOD for Thursday 032813Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Snatch
EMOM for 8 minutes:
2 Snatch (50% 1RM)

Strength:
Back Squat
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 3 reps @85% 1RM

Conditioning:
5 Rounds For Time:
10 Lateral box jumps (20″)
10 Weighted Box Step Ups (35/25)
10 KB/DB Push Press

Time cap: 12 minutes

Post Back Squat Loads and Workout Time to Comments
Complete the CF Warmup for 3 rounds before class begins.  During the skill segment, perform 2 full snatches every minute on the minute for 8 minutes (16 total reps).  Do these at 50% 1RM.  They should feel pretty light.  This is for technique.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 85% 1RM Back Squat.  You should be very warmed up for squats after the Snatch session.  Follow the percentages and get your warmups done so you can maximize your rest during the three work sets. The entire strength segment shouldn’t take longer than 20 minutes.

The conditioning workout has a time cap of 12 minutes.  See the video below for lateral box jumps.  Each time over the box counts as 1 rep.  Use the same set of DBs or KBs for the step ups and Push Press.  You can step up and down on either leg.  Each time you step onto the box is one rep. 

Lateral Box Jumps

One Comment
  1. Paul K Reply
    Snatches done at 75# (50%) -- Felt pretty good. First time in a week I've felt like I could drop reasonably fast. Back Squat, first 3 sets all done at assigned weights/percentages. Did the 3 x 3 at 75%. Didn't have 85% in my legs today. Even at 75% the last rep of each set was borderline below parallel. METCON Scaled the weight to 25#, finished in 8:35. I LIKE lateral box jumps! Well, at 20" anyway. I'm guessing a 24" lateral hop might be a different story. ;-) Looking forward to Open 13.4 on Saturday!

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