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Cleaning Spree

28
May

Cleaning Spree

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd!

We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email dave@crossfitdurham.com for details

WOD for Tuesday 059712Click Here For Today’s Schedule
Power Clean
12-15 singles working up to 80% 1RM
–Rest–
Every minute on the minute for 12 minutes:
3 Hang Power Clean (50% 1RM/60% of working weight from earlier)
3 Power Clean
3 Hang Power Clean

Post Power Clean Loads and Workout Load to Comments
For the Power Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position, above or below the knee, and “grease the groove.”

For the conditioning workout, use a load equal to 50% 1RM or 60% of your working weight from the strength segment if you don’t know your 1RM.  Take a big deep breath before each sprint and then run as hard as you can!  There is no rest between rounds.

Klokov and Akkaev Clean and Jerk at 2011 World Championships
[youtube]http://www.youtube.com/watch?v=P_s6jyShoxc[/youtube]

[youtube]http://www.youtube.com/watch?v=ycmq5uxZQn4[/youtube]

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

 

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