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

Wide Stance, Big Lift

CrossFit For Hope Workout 

This Saturday 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.

WOD for Friday 060812Click Here For Today’s Schedule
Sumo Deadlift
Establish 1RM
–Rest–
On the minute for 10 minutes:
2 Hang Power Cleans (80% 1RM)
Max Rep Double Unders

Finisher:
Weighted Barbell Situps (video)
3 sets of 8

Post Deadlift Loads and Workout Load to Comments
For the Sumo Deadlift, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

For the conditioning workout, move immediately from 2 HPCs to Double Unders and then back to HPCs at the top of the next minute.  There is no scheduled rest time in this workout.  You are lifting or jumping the entire 10 minutes.

For the finisher, work with a partner (maybe two).  Have one partner hand you the barbell…the other can anchor your feet.  3 sets of 8 as heavy as possible, but don’t go to failure.

ENDURANCE WORKOUT tonight at 6pm!  And OPEN GYM tonight from 7-7:45pm!

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

More info and RSVP here!

 

One Comment
  1. Paul K Reply
    Wow! Fun day! Worked up to 285# on the Sumo Deadlift, felt pretty solid. METCON -- 118 DU's (and/or attempts) HPC done at 105#. This is the first day DU's really started to fall into place. Lot of 3 rep runs, several 4 rep runs and even 2 times where I strung together 5 reps. Very excited about this. Finisher: done w/65# barbell. Good Stuff.

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

15,613 Spam Comments Blocked so far by Spam Free Wordpress

captcha

Please enter the CAPTCHA text