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Double Impact


Double Impact

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th!

Durham Indoor Rowing Trials – SUNDAY!

WOD for Tuesday 022211  – Click Here For Today’s Schedule 
GHD Back/Hip Extensions
50 Strict Reps
We are going for the 3rd movement shown in this video
“Mike’s Birthday WOD” 
AMRAP in 9 minutes:
9 Deadlifts
7 Cleans
5 Jerks
Use a load equal to 60% 1RM Jerk for all three movements
Rest exactly 3 minutes
AMRAP in 3 minutes:
Burpees (with a jump 6″ above your standing reach)

Post Rounds for AMRAP #1 and Reps for AMRAP #2 to Comments
For the strength segment, perform 50 strict Back and Hip Extensions (see video above).  These reps should be slow and strict.  Start first with full extension of the spine and then move into extending the Hip.  DO NOT use momentum.  Break up the reps into as many sets as necessary.  

This Metcon is Coach Mike’s Birthday WOD!  Do not go to heavy for the first AMRAP.  Use 60% or less of your 1RM Jerk for all three movements.   

Upcoming BootcampsStarting March 7th – SAVE 10% by 2/25 
CrossFit Bootcamp – (M/W/F @6:15am)

CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar– Saturday, March 19
Durham Indoor Rowing Trials — Sun, February 27th

Happy Birthday, Mike!

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