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Swinging Like A Rusty Gate

10
Mar

Swinging Like A Rusty Gate

Great job to everyone who competed in CF Open Workout 13.1! 

Looking forward to another one this week!

WOD for Monday 031113 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round

Strength:
Clean
Singles @60-70-75-85-90-95% 1RM
Establish 1RM (no more than 5 attempts)

Conditioning:
3 Rounds For Time:
Run 200m
10 Burpees
10 Ball slams (40/30)

Time Cap: 6 minutes

Post Each Workout Round Time to Comments
Complete the CF Warmup for 3 rounds before class begins.  During the skill segment, you are working solely on the SWING of the kipping pullup.  For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest.  Three times through this will constitute 1 round.  At the end of each round rest 30 seconds.  Perform 5 total rounds.   

For the strength segment, you will establish a 1RM Clean for the day.  Perform single reps at the percentages posted up to 95% and then take 4-5 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the conditioning workout, you have no more than 6 minutes to complete the entire work.  Go full out from the get go.  There’s no time to rest!

ENDURANCE WORKOUT tonight at 6pm!

Coach Pendlay on the Clean
[youtube]http://www.youtube.com/watch?v=mEyoH5FV03s[/youtube]

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

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