CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!

Email [email protected] if you’d like to volunteer (photographer needed)!

Friends and family are welcome to come watch!

WOD for Friday 060713 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
5 Rounds:
2 Clean and Split Jerks
Rest 90 seconds
Use 50% of Clean 1RM

Strength:
Sumo Deadlift
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
2-4-6-8-10 Reps For Time:
Pullups
Plyo-Pushups (alternate hands on plate for Rx)
30 Double Unders
Pull-ups/plyo-pushups follow the ascending rep scheme. Double unders stay at 30 every round

Time Cap = 9 minutes

Post Deadlift Loads and Workout Time (or Reps Completed) 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, perform 2 Clean and Jerks at 50% 1RM.  Rest 90 seconds, then repeat for a total of 5 rounds.  Focus on perfect execution, these are light!

For the strength segment, for the Deadlift 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.  Consider wearing long socks or shin protection.

For the conditioning workout, scale pullups and pushups as necessary.  The prescribed pushup has you with one hand on a bumper plate and the other on the ground.  You are pushing up and switching hands at the top of the pushup.  The more explosive you make this transition, the harder it will be.  Each time over the plate counts as one rep.

ENDURANCE WORKOUT tonight at 6pm!

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