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Dawn Of The Deads

1
Mar

Dawn Of The Deads

Check out some of our athletes in action on our YouTube channel!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Tuesday 030210 — Click Here For Today’s Schedule
Deadlifts
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
12 Dumbbell Hang Power Snatch (each arm)
9 Dips 
6 Burpees 

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  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.      

For the Metcon, scale the dips and the load for the power snatches as necessary to ensure proper movement execution and to maximize power output and intensity.   

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar — Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Dumbbell Power Snatch How-To
[youtube]http://www.youtube.com/watch?v=23vfxYgPNZQ[/youtube]

[youtube]http://www.youtube.com/watch?v=DsAI9mjUj4E&feature=related[/youtube]

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