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Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat, hang snatch, and front squat.
We will be incorporating the WODs for the upcoming Festivus Games this week and in the 4th week of the cycle to help our athletes prepare for the event on April 18th.
https://www.crossfitdurham.com/…/03/WOD-template-2015-mar-apr.pdf
WOD
Strength:
Overhead Squat
warmup with increasing loads. work sets should start around 75% 1RM
3-3-3-3-3 as heavy as possible on the last set
Metcon:
Festivus WOD 2
With a running clock:
0-2:00: Max Front Squats in 2 Minutes (135/95)
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean (135/95)
6 Bar Over Burpees