Heavy Cleans

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Wednesday 031710 — Click Here For Today’s Schedule
Clean
Perform 12 reps at 85% 1RM.  Rest sufficiently between each rep.  
–Rest–
Complete as many rounds as possible in 3 minutes:  
3 Power Clean (135/115)
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence for 6 rounds.  Rest for 1 minutes between the 3 minute rounds.

Post Loads and Number of Rounds Completed to Comments (compare to Dec 22nd)
Todays strength segment is designed to allow you to perform 12 properly executed Cleans.  All reps should be full cleans, starting from the floor and received in a full front squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  

In the Metcon, use a load of 35-40% 1RM for the Power Cleans and scale the bodyweight movements as necesssary to ensure proper movement execution and to minimize rest periods during the work intervals.      

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th — Registration Closed!
Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

Happy Birthday, Murphie!!