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 Tuesday 051413 –  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:
EMOM for 6 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Done with 35% 1RM

Strength:
Deadlift
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

Conditioning:
3 Rounds For Time – everything done with a Med Ball (20/14) 
Run 200m 
15 Burpees 
Run 200m
15 Situps
Run 200m
15 Front/Goblet Squats

Time Cap: 20 minutes

Post Deadlift Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 HPC and 1 full Clean each minute.  Use 35% of your Clean 1RM.  This is for technique!  Do not go over 40%.   

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

For the conditioning workout, use and carry the same med ball for the entire workout.  Do your burpees with the medicine ball (see video below).  Be careful to not knock the wind out of yourself 🙂  Hold the ball across your chest (or over your head for more difficulty) for the situps.  You may carry the ball anyway you choose for each 200m run.  Note that it is a total of 1800m of running (600m total 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).

Med Ball Burpees
[youtube]https://www.youtube.com/watch?v=kfCL5KqlZb0[/youtube]