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.  Email [email protected]

WOD for Tuesday 062513 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
5 Rounds:
2 Clean and Split Jerks
Rest 90 seconds
Use 50% of Clean 1RM

Strength:
Sumo Deadlift
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)

Conditioning:
8 Rounds For Time:
10 Double Russian KB Swings (52/35)
8 Double Cleans
6 Double Squats
4 Double Presses

Time Cap = 20 minutes

Post Sumo 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 2 Clean and Jerks at 50% 1RM.  Rest 90 seconds, then repeat for a total of 5 rounds.  Focus on perfect execution, these are light!

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. Keep those elbows up!

For the conditioning workout, use one set of KBs for each movement in the workout.   For the squats, the KBs should be resting on your forearms, not up on your shoulders.  The Presses are just that…no use of the legs to push press or jerk.  You can put the KBs down as needed throughout the workout.  Time cap is 20 minutes.  

Coach Ryan on today’s skill segment
[youtube]http://www.youtube.com/watch?v=gEMKimpSufc[/youtube]