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Seven & Seven

18
Feb

Seven & Seven

There is no OPEN GYM tonight!

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Boocamps start again NEXT WEEK!
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WOD for Friday 021910 — Click Here For Today’s Schedule
Push Press/Jerk
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM

–Rest–
5 Rounds For Time:
7 Push Jerks
7 Front Squats

Post Loads and Time to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie full overhead lockout position.   

For the Metcon, use a load equal to 60% 1RM of your Push Press or Push Jerk for both movements to minimize your rest periods and maximize power output and intensity.

EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — 3 SPOTS LEFT!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Bootcamps – Starting Next Monday
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 3 Spots Left!

Push Press How-To From Coach Glassman!
[youtube]http://www.youtube.com/watch?v=h6oQLMcTGTo[/youtube]

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