CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

TWO spots left! Details here

WOD for Wednesday 052213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:
Complete 3 Rounds (not timed)
1 Hang Power Clean
1 Hang Clean
1 Power Clean
1 Clean
Use 40% 1RM for all

Strength:
Deadlift
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:
EMOM for 12 minutes:
5 Burpee Toes-to-Bar
10 Russian KB Swings (52/35)

Post Deadlift Loads 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, complete three rounds of the 4 movement complex.  This is untimed, but shouldn’t take more than 6-8 minutes.  Don’t rush and make sure you are set up well for each movement.  You can rest between rounds as well.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 25 minutes.  Work quickly through the three warmup sets so you can maximize rest time during the 3 work sets.

For the conditioning workout, complete the work as quickly as possible.  Use the remaining time to rest.  If you fail to complete before the minute is up, take the next minute off and start again the next round.

Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers