“Intro to MovNat” Workshop TOMORROW from 12-2!
Register here (free for all CFD regulars)
WOD for Friday 081012 – Click Here For Today’s Schedule
Hang Clean
12-15 reps at 80% 1RM
–Rest–
4 Rounds for Total Reps
1 min Burpees
1 min Toes To Bar
1 min Double Unders
1 min Rest
Post Hang Clean Loads and Total Reps to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps. This is more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Work technique from a hang position and receive the bar in a full front squat and “grease the groove.” Rest roughly 1 minute between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, do not rebound off the floor on your box jumps. Jump up and step off. Be sure to hit a solid rack position on each power clean…no reverse curls.
ENDURANCE WORKOUT tonight at 6pm!
Come Saturday to learn the basics of stuff like this
[youtube]http://www.youtube.com/watch?v=Kq-6aH0h_rY[/youtube]