Old Yeller


Old Yeller

CFD is going to see the Durham Bulls on May 19th!  

Reserve your tickets by TOMORROW! Click here for more info

WOD for Thursday 042612Click Here For Today’s Schedule
2 Snatch Pulls + 2 Power Snatch (1 set)
2 rounds of 4 sets (70% 1RM)
3 rounds of 4 sets (80% 1RM)
10-9-8-7-6-5-4-3-2-1 Reps For Time::
Chest-to-Bar Pullups
Box Jumps (30/24)
GHD Situps

Post Jerk Loads and Workout Time to Comments
For the strength segment, keep in mind these are not for time AND you can and should rest and reset yourself and your bar for each repetition.  Note that 1 set is 2 reps of each so four sets will look like this:  Round 1 (70% 1RM Snatch) – 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn.

For the conditioning workout, scale pullups with a band as necessary, but stay chest to bar.  Do not rebound on your Box Jumps.   

ENDURANCE WORKOUT tonight at 6pm!

Charles Staley on the Snatch Pull

Koklyaev 240kg Snatch Pull

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here