Goblets Of Fire


Goblets Of Fire

WOD for Friday 042613 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

EMOM for 8 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 40% 1RM Clean

5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

15-12-9-6-3 Reps For Time:
KB Goblet Squat (62/44)

Time Cap: 8 minutes

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

For the strength segment, for the Deadlift follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.

For the conditioning workout, you have an 8 minute time cap.  Pullups can be done any way you choose.  Consider doing them with neutral grips instead of the normal overhand grip.  See the video below for a good Goblet Squat demo.  The bell should be held tight just under your chin by either the “horns” or the bell.  Keep your elbows in tight.

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch!

KB Goblet Squats – Elbows In!