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

Toe The Line

Registration for the 2013 Reebok CrossFit Games starts January 30th! 

We will be hosting the Open WODs every Saturday when they begin!

WOD for Wednesday 121212 - Click Here For Today’s Schedule
Deadlift – 80% 1RM                  
3-3-3-3-3       
–Rest–
AMRAP in 12 minutes:
3 Clean and Jerks (65% 1RM)
9 Toes to Bar
20 Double Unders

Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Deadlifts at 80% 1RM.  These should be fairly heavy. 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, use 65% of your most recent C&J 1RM.  You can do these as power cleans or full cleans and either push jerk or split jerk. Scale toes to bar to knees to elbows if necessary and use parallette jumps in place of Double Unders.  If you still have trouble doing regular single jump ropes, then consider doing 60 singles each round.

Toes to Bar – Strict and Kipping

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

11,574 Spam Comments Blocked so far by Spam Free Wordpress

captcha *