3, 2, 1, Takeoff

 CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

If you’d like to come along, tickets are $16.  Email [email protected]

WOD for Friday 062813 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
EMOM for 8 minutes:
1 Snatch Balance
2 Sots Press
Finish the OHS
Use 30% of Snatch 1RM

Strength:
Back Squat
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
AMRAP in 9 minutes:
3 Hang Clean
2 Push Press
1 Overhead Squat
(same bar, all at 50% of Push press 1RM)

Post Back Squat Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  For the skill segment, set the bar to just 25-30% of your Snatch 1RM.  Perform 1 Snatch Balance and 2 Sots Press every minute on the minute for 8 minutes.  After the 2nd Sots Press, stand up to finish the Overhead Squat.

For the strength segment, for the Back Squat follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy, but you shouldn’t be missing reps if you’re following the correct %s.

For the conditioning workout, use one bar and take it from the floor.  Set the bar at 50% of 1RM Push Press. Cleans are from a hang position above the knee.  Do not Push Jerk, only push press.

ENDURANCE WORKOUT tonight at 6pm!

Coach Ryan on today’s skill segment
[youtube]http://www.youtube.com/watch?v=kzkl2MitDtE[/youtube]