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Prince of the Pistoleers

6
Mar

Prince of the Pistoleers

The 2013 Reebok CrossFit Open has begun!

You can still register for TEAM CFD through Sunday!

Get on it!  We’re covering your registration fee!

WOD for Thursday 030713 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Agile 8 – (video)

Skill:
Clean Work
5 rounds of 3 unbroken Hi-Hang Cleans @ 50% 1RM Clean
90 seconds rest between rounds

Strength:
Deadlift
5 reps @55% 1RM
5 reps @65%
5 reps @75%
3 sets of 3 reps @85%

Conditioning:
AMRAP in 8 minutes:
10 Pistols
15 T2B
20 Parallette Jumps

Post Deadlift Loads and Workout Reps Completed to Comments
For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position.  These are for technique, primarily to work on opening your hips and getting under the bar.  Rest 90 seconds between rounds.  Total time here is less than 10 minutes total.

For the strength segment, for Deadlifts follow the reps and % progression up to 3 sets of 3 reps at 85% 1RM Snatches.  You can work quickly through the warmups, but rest roughly 2-3 minutes between the 3 work sets. 

For the conditioning workout scale your pistols as necessary.  It is 10 total each round, not each leg.  This one is short…save the resting for when you’re finished.

We’ll be doing the CF Open WOD 13.1 on Saturday at 9 and 10am.  If you can’t make it then, you can see one of the following Coaches to get your workout scored:  Allison, Dave, Lauren, Jack, Lori, Rachel.  Post to comments or find them on Facebook.

High Hang Clean – note there’s no dip
[youtube]http://www.youtube.com/watch?v=LcXtPFm4WTQ[/youtube]

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

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