CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Friday 051013 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Deadhang Pullups
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Strength:
Bench Press
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
3 Rounds For Time:
10 Power Cleans (60% 1RM Clean) 
20 Ball Slams (30/20)

Time Cap:  10 minutes

Post Bench Press and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 70% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Deadhang Pullups:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, for the Bench Press 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.

For the conditioning workout, you have a 10 minute time cap.  Scale the Power Clean to 60% of your full Clean 1RM.  Make sure you rack the bar on your shoulders each rep.

ENDURANCE WORKOUT tonight at 6pm!

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).