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Construction Chipper

3
May

Construction Chipper

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!
You must be registered by Wednesday to attend!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Tuesday 050410 – Click Here For Today’s Schedule 
Snatch Grip Deadlift
3-3-3-3-3
–Rest–
For Time:

50 Calorie Row
40 Sledgehammer Swings
30 DB Thrusters (35/27)
20 2-count Hollow Rocks
10 Man Makers (35/27) (pushup, left arm, right arm, to DB clean)
5 Tire Flips

Post Loads and Time to Comments
This is a new movement for our new strength cycle.  Since you don’t have a 1RM for this lift gradually add weight for each set up to a max effort set of 5 on the fifth set.  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, then use common sense and good judgement.  When in doubt, live to lift again another day. 

For the Metcon, scale loads to ensure proper movement execution and to minimize rest.  Focus on maximizing power output and intensity.       

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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