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Technique On The Minute

Please stop in this week to pick up your CFD branded holiday gift!

WOD for Thursday 122012 -Click Here For Today’s Schedule
Deadlift – 85% 1RM             
2-2-2-2-2
–Rest–
Every minute on the minute, for 8 minutes:
1 Power Snatch + 2 Overhead Squats (as heavy as possible)

Finisher:
Banded KB Swings
100 reps

Post Deadlift Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 2 rep Deadlifts at 85% 1RM.  These should be fairly heavy. Tried Sumo DLs before?  Why not today? Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

For the conditioning workout, you will use one bar for both movements.  Go as heavy as possible.  You can even add weight if needed as the time moves along.  However, you should not be missing many reps, if any at all. Take the Power Snatch from the ground and then immediately perform 2 OHS.  Rest for the remaining time in the minute.

Holiday Week Schedule
Christmas Eve – No evening WODs
Christmas Day – 10 and 11am WODs
12/26 – 11am Mobility, WODs at 11:30am, 5pm, 6pm
12/27 – No 7pm WOD

Banded KB Swings

One Comment
  1. Paul K Reply
    Deadlifts at 85% = 315#. Pretty good. Rachel warned me that form is good going up, but my chest is caving when I'm setting the bar down. Need to focus on fixing that. METCON - Fun Stuff First round at 105# - realized I was underachieving. Added 10# and did the next 7 at 115#. Finisher - 35# KB + red band. 5 sets of 20. The last set was KILLER!

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