CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

If you’d like to come along, tickets are $16.  Email [email protected]

WOD for Monday 062413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
Pistols
4 Rounds: Max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Snatch
1 rep @60%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 4 attempts)

Conditioning:
For Time:
20 OHS (40% of Back squat 1RM)
Run 200m
20 burpees

Time Cap:  6 minutes

Post Snatch Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, watch the video below of Coach Ryan.  You will perform 4 sets on each leg of max rep Pistols.  Note that it is max reps, but -3, meaning you actually will do 3 reps shy of a max effort set.  Scale to a box as needed.

For the strength segment, you will establish a 1RM Snatch for the day.  Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, take the OHS bar from the floor to start the workout.  Set the load around 40% of your Back Squat 1RM.  That’s kind of heavy, but you should be able to do the 20 reps in no more than 3 sets.  You can scale up the burpees by jumping to a height 6″ above your standing outstretched arm on each rep.

ENDURANCE WORKOUT tonight at 6pm!

Coach Ryan on today’s skill segment
[youtube]http://www.youtube.com/watch?v=aGUTxE607Lc[/youtube]