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Big Jumpin’

2
Feb

Big Jumpin’

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!
[youtube]http://www.youtube.com/user/JCPistell#p/u/4/vS0XjECuuks[/youtube]

WOD for Thursday 020311  – Click Here For Today’s Schedule 
Bench Press
Determine 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
–Rest–
AMRAP in 12 minutes:
7 KB Snatch – right (52/35)  — See demo here

7 KB Snatch – left (52/35)
3 Box Jumps (36/30) 

Post Bench Press Loads and Metcon Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Bench Press. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM.  Use a spotter for ALL sets. 

If you have not previously established a 1RM Bench Press at CFD it is STRONGLY RECOMMENDED that you DO NOT attempt a 1RM Bench Press…instead, perform 5 sets of 3 reps with near to perfect form!      

For the Metcon, use a KB load that allows for proper movement execution.  Note that the Box Jump height is intended to be high.  There are only 3 reps per round!             

ENDURANCE WOD tonight at 6pm!
Please make sure you wipe down the rower rails and store the handles in the farthest forward position. 
Run or Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 8th – (Tues/Thurs @7pm)
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Couples Throwdown– Saturday, February 12
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!

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