CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Thursday 050913 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
EMOM for 8 minutes:
2 Snatch (35% 1RM)

Strength:
Back Squat
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Conditioning:
AMRAP in 10 minutes: 
1 Burpee, 1 Push Press (50% of one rep max)
2 Burpee, 2 Push Press
3 Burpee, 3 Push Press, etc.

Post Back Squat 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, complete 2 Full Snatches every minute on the minute for 8 minutes.  Don’t rush and make sure you are set up well for each movement.  These are very light.  Try pausing in the bottom of the squat for 3-4 seconds each rep.

For the strength segment, for the Back Squat follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  Work with at least 1-2 other people on your bench.  This will keep you from working too fast.  These are going to be pretty heavy.

For the conditioning workout, take the Push Press bar from the floor to start each round.

We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea ([email protected]):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).