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.  Only a few left!  Email [email protected]

WOD for Thursday 071113 –  Click Here For Today’s Schedule

Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
6 Rounds:
1st position Clean and Jerk + Jerk
Rest 1 min between rounds.
Use 40% of CJ 1RM for rounds 1-3. Increase to 50% for Rounds 4-6.

Strength:
Snatch Grip Deadlift  (video)
5 reps @55%
3 reps @65%
3  reps @75%
3 sets of 2 reps @85% 1RM

Conditioning: 
3 Rounds For Time:
10 Zercher Squats (50% 1RM Front Squat)
15 Power Cleans
20 (10/leg) Lunges (IN PLACE) with barbell in rack position

Time Cap = 12 minutes

Post Deadlift 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, perform 6 rounds untimed of the three movements with a one minute rest between rounds.  Work at 40% 1RM for rounds 1-3 and increase to 50% for rounds 4-6 if you feel you can.  These are light and for technique.  You should not be missing reps. 

For the strength segment, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Snatch Grip Deadlift.  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 bar.  This will keep you from working too fast.  These are going to be pretty heavy, but you should not be missing reps. A new movement, and  will be a stress on the grip.  If you don’t have a 1RM with this grip, work off of 75% 1RM Conventional Deadlift and adjust accordingly. 

For the conditioning workout, make sure you watch the videos below on Zercher Squats.  Using 50% of your Front Squat 1RM will be relatively light for most of the workout, but it will take some getting used to the positioning for the Zerchers.  Use the same bar for all three movements.  Take care getting the bar onto your back for the lunges.

Zercher Squats
[youtube]http://www.youtube.com/watch?v=JiAmqNV15xU[/youtube]

[youtube]http://youtu.be/569QgwLcWKo[/youtube]