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Dirty Diana

17
Apr

Dirty Diana

CFD is going to see the Durham Bulls on May 19th!  

Reserve your tickets by April 27th! Click here for more info

WOD for Wednesday 041812Click Here For Today’s Schedule
Deadlift
5-5-5-3-3-3
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlifts (225/155)
Handstand Pushups

Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, work up to a heavy set of 3 Deadlifts.  Lower all reps back to the floor under some control.  Don’t just drop the bar from your hip.

The conditioning workout is a CrossFit Benchmark WOD.  Scale Deadlift load to 65% 1RM for maximum intensity.  For HSPUs, DO NOT cut your ROM short by using Abmats under your head (unless you can tell me one other exercise we do in CrossFit where this is acceptable).  See videos below for some appropriate scaling options

Scaling Handstand Pushups
[youtube]http://www.youtube.com/watch?v=TFBdxDSdcA0[/youtube]

[youtube]http://www.youtube.com/watch?v=l1QrX_KHNxs[/youtube]

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th! 

More info here

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