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Sandtrap

2
Jun

Sandtrap

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

More info and RSVP here!

WOD for Sunday 060312Click Here For Today’s Schedule
Back Squat (70%)
1-2 Reps on the minute for 12 minutes
–Rest–
Sandbag 50/50 Mile:
For Time:
Run 400m
Run 400m with heavy sandbag
Run 400m       
Run 400m with heavy sandbag

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, run 1 mile as fast as you can, carrying a sandbag every other 400m.  Scale up by carrying the sandbag for the entire mile.  Carry the bag any way you wish.  Use the heaviest bag you can (up to 80lbs).

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).

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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