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WOD for Wednesday 031010 — Click Here For Today’s Schedule
Cleans
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.  
–Rest–
3 Rounds For Max Reps:
30 seconds Hang Power Clean (135/95)
90 seconds Rest
30 seconds Dynamic Pushups
90 seconds Rest
30 seconds Pullups
90 seconds Rest

Post Loads and Number of Reps Comments
Todays strength segment is designed to allow you to perform 20 properly executed Clean.  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.    

For the Metcon, use a power clean load and scale pushups and pullups as necessary to ensure proper movement execution and to minimize rest during the work period.  This will maximize power output and intensity!    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Wheels!
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