Hero Tuesday

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Tuesday 050713 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

Skill:
Dips
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Conditioning:
“DT”
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Time Cap: 20 minutes

Post Press Loads and Workout Time to Comments
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. 

During the skill segment, which is to be done after the Press today, perform 3 sets of  Dips. Determine the number of reps for each round by taking 70% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups – Ring Pushups – Bar Dips – Ring Dips.

This is a Strength & Conditioning Hero WOD.  We’re putting a 20 minute time cap on it today.  You are using the same load for all three movements.  Try to complete each round without putting the bar done.  Obviously, each time you put it down you’re creating more work for yourself. 

We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea ([email protected]):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).

Iceland Annie takes on “DT”
[youtube]http://www.youtube.com/watch?v=tYG5CU0lzI8[/youtube]