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GYMNASTICS WORKSHOP next Saturday!
Only 10 total spots available! More info here
WOD for Friday 061110 – Click Here For Today’s Schedule
Warmup: Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets: 4 sets of 2 Reps @ 85% and then 1 set of max reps @ 85%
10-9-8-7-6-5-4-3-2-1 KB Swings (52/35)
Post Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squat followed by 5 work sets at 85% 1RM. Note that the fifth set is for max reps at 85% 1RM. Use common sense, good judgement, for all lifts. When in doubt, live to lift again another day. Squats must be performed with full ROM, ie below parallel at the bottom with knees and hips fully extended at the top.
For the Metcon, use a KB load that allows for proper movement execution and allows you to do all of the swings unbroken.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts!
*SURVEY QUESTION OF THE DAY*
Who’s down for a CrossFit Durham pool party/paleo potluck? Please post answer to comments
Back Squat — 405lbs for 26 reps!