CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

THREE spots left! Details here

WOD for Tuesday 052113 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:
1 minute of Single Unders
30 seconds of Singles – right
30 seconds of Singles – left
4 minutes of Tabata Double Unders (20 seconds on, 10 seconds off)

Strength:
Snatch
4 singles @60%
4 singles @65%
4 singles @70% 1RM

Conditioning:
AMRAP in 20 minutes:
5 Thrusters (50% 1RM Front Squat)
7 Pullups
Run 400m

Post Snatch Loads and Workout Rounds 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).  During the skill segment, perform 1 minute of single unders, then 30 seconds on each leg, followed by 4 minutes of Tabata Double Unders alternating 20 seconds on/10 seconds off.  This is practice time, so there is no sub for DUs. 

For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 70% 1RM.  Rest 3-4 minutes between attempts.  You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs.  That said, since these are light, try hanging out in the bottom of your receiving position (OHS) for a couple of seconds to settle in before standing to full extension.

For the conditioning workout, you are taking the bar from the floor to begin each round of Thrusters.  Use 50% of your 1RM front squat.  If you don’t know that number, try using 40% 1RM Back Squat.  Pullups may be completed as kipping or deadhang.

Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers