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Clean Your Boat

16
Feb

Clean Your Boat

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Boocamps start again NEXT WEEK!
Refer a friend to this session and we’ll give you ONE MONTH FREE!

WOD for Wednesday 021710 — Click Here For Today’s Schedule
Clean
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM

–Rest–
For Time:

21 Power Clean (135/95)
Row 250m
15 Power Clean
Row 250m
9 Power Clean
Row 250m

Post Loads and Time to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then 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, ie full squat receiving position.   

For the Metcon, consider using a Power Clean load of 45% 1RM to minimize your rest periods and maximize power output and intensity.     

EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — 5 SPOTS LEFT!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Next Monday
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 5 Spots Left!

Tips for the Concept 2!
[youtube]http://www.youtube.com/watch?v=eqVmMd7FdAA[/youtube]

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