Lizzy Borden Had An Ax
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Friday 051713 – 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
EMOM for 6 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Done with 40% 1RM Snatch
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
21-15-9 Reps For Time:
Time Cap: 15 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 Snatch from each position each minute. Use 40% of your Snatch 1RM. This is for technique! It’s not very heavy. For an added challenge, pause for a 3 count in the bottom, receiving position.
For the strength segment, for the Back Squat 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.
This is a Strength & Conditioning Benchmark WOD. Time cap has been set at 12 minutes. As RXd these are full cleans, taken from the floor and received in a full front squat. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips. Make sure your time makes it onto the white board today so we can update the PR Boards. And when you do get a PR, put it on the Monthly PR Board too (it’s not just for lifting)!
ENDURANCE WORKOUT tonight at 6pm!