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One Bar, Big Challenge

18
Jul

One Bar, Big Challenge

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

ONLY 3 TICKETS LEFT!  Email dave@crossfitdurham.com

WOD for Friday 071913 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill:
EMOM for 8 minutes:
Clean DL
Clean Pull
Clean
Use 50% of Clean 1RM

Strength:
Snatch Grip Deadlift (video) 
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning: 
AMRAP in 8 Minutes:
8 Deadlifts
6 Hang Power Cleans
4 Front Squats
2 Push Press

Use 70% 1RM Push Press

Post Deadlift Loads and Workout Rounds Completed to Comments 
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  For the skill segment, perform 1 rep of each movement, with no rest between them, on the minute for 8 minutes.  This is relatively light skill work.  Focus on a good strong pull and a solid front squat receiving position on the Clean.  For a little added stress, hold the front squat position for a 3 count before standing up.

For the strength segment, for the Push Press follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be pretty heavy, but you should not be missing reps. A new movement, and  will be a stress on the grip.  If you don’t have a 1RM with this grip, use 75% 1RM Conventional Deadlift as your approximate Snatch Grip 1RM and adjust accordingly. 

For the conditioning workout, use around 70% of your Push Press1RM for all movements.  You can perform any style Deadlift you choose.  Consider using Snatch Grip or Sumo to change things up.  There is no penalty for putting the bar down between movements, but make sure you are not overaggressive on your choice of weight.  This is only 8 minutes long.  You don’t want to spend the whole time resting.

ENDURANCE WORKOUT tonight at 6pm!

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