CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
WOD for Thursday 050213 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
50 Thrusters (45/33)
Post Bench Press Loads and Workout Rounds to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.
For the strength segment, for the Bench Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. Work with at least 1-2 other people on your bench. This will give you a spotter and also keep you from working too fast. These are going to be pretty heavy.
The conditioning workout is a CrossFit Benchmark WOD. There is no time cap on this workout, but it should not take more than 12 minutes. Scale accordingly. Please don’t drop the empty barbells…they’re going to bend!
Dan Bailey, CF Games veteran, does “Jackie”