CFD hosts our very first in house Weightlifting TOMORROW from 8-1! 

There are no classes tomorrow of any kind!

Friends and family are welcome to come watch!  Free lunch provided by King’s!

WOD for Friday 061413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:Pistols
4 Rounds: Max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Snatch
3 singles @75%
3 singles @85%
2 singles @90% 1RM

Conditioning:
Grace (Power Clean version)
For Time:
30 Power Clean and Jerks (135/95)
5 Minute goal, if your current PR is faster than 5 minutes, for every 30 seconds faster than 5 minutes, add 10#
(IE: 2:52 Grace PR, do this Grace at 175#).

Time Cap = 8 minutes

Post Snatch 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, watch the video below of Coach Ryan.  You will perform 4 sets on each leg of max rep Pistols.  Note that it is max reps, but -3, meaning you actually will do 3 reps shy of a max effort set.  Scale to a box as needed.

For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 90% 1RM.  Rest 3-4 minutes between attempts at 85 and 90%.  You’re working towards the higher end of your capacity, but you are still working below 1RM capacity. Shouldn’t be many misses here.

The conditioning workout is a CF Benchmark WOD.  However, if  you have a Grace PR already (that you’re fairly confident in) for every 30 seconds under 5 minutes, add 10 pounds to the RX load today.  , alternate movements for each :20/:10 round, using the same bar loaded to 50% 1RM Snatch.  Although this f s tabata-style, do not get sloppy.  As many reps as possible, but under control and will good technique and a full rack position for the power clean, and full lockout for the power snatch.

ENDURANCE WORKOUT tonight at 6pm!

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