The 2012 Strength & Conditioning Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team

The first CF Open WOD will be announced Tonight! We will be doing this week’s WOD on Sunday from 10-12. All other week’s will be held on Saturdays from 9-11. Any workouts done at CFD need to be validated by a Coach before we will validate it on the Games site.

 

WOD for Wednesday 022212 — Click Here For Today’s Schedule
Deadlifts
5-5-5-3-3-3
–Rest–
AMRAP in 10 minutes:
3 Push Press (60% 1RM)
6 Front Squats
9 KB High Pulls (heavy) – use two hands

Post Deadlift Loads and Workout Rounds to Comments
For the strength segment today, work up to the heaviest set of 3 Deadlifts for the day.  Lower the bar to the floor each rep and reset (ie, no bouncing off the floor).

For the conditioning workout, take the bar from the floor and use the same load for Push Press and Front Squats.  See the video below for a KB High Pull demo…note we will be doing it with two hands on the KB, not one.  The movement is the same.  The high pull looks like a KB swing in the bottom position.  Do not lower the KB to the floor.  At the top

KB High Pulls!
[youtube]http://www.youtube.com/watch?v=DT_wQy4Ic8c[/youtube]