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Greasy, Fast Speed

3
Jun

Greasy, Fast Speed

CFD Field Day Next Saturday, 11am-2pm!

More info and RSVP here!

WOD for Monday 060412Click Here For Today’s Schedule
Back Squat (70%)
1-2 Reps on the minute for 12 minutes
–Rest–
10 Rounds For Time:
10 1-Arm DB Thrusters      
10 1-Arm DB Situps

Finisher:
Back Extensions
3 sets of 15-20 reps

Post Squat Load and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 70% or not.  Make sure you watch the video below.

For the conditioning workout, use the same Dumbbell for both movements.  Alternate arms each round, 5 rounds with each.  Use the heaviest load you can handle.

For the finisher, perform 3 sets of GHD Back Extensions, 15-20 reps each.  Add some weight (held in your arms across your chest as needed).

ENDURANCE WORKOUT tonight at 6pm!

Louie Simmons on breaking the Speed Barrier
[youtube]http://www.youtube.com/watch?v=ZA7YkppL_Zg[/youtube]

[youtube]http://www.youtube.com/watch?v=ycmq5uxZQn4[/youtube]

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

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