CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!
If you’d like to come along, tickets are $16. Email [email protected]
EMOM for 8 minutes:
1 Snatch Balance
2 Sots Press
Finish the OHS
Use 30% of Snatch 1RM
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
AMRAP in 9 minutes:
3 Hang Clean
2 Push Press
1 Overhead Squat
(same bar, all at 50% of Push press 1RM)
Post Back Squat Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, set the bar to just 25-30% of your Snatch 1RM. Perform 1 Snatch Balance and 2 Sots Press every minute on the minute for 8 minutes. After the 2nd Sots Press, stand up to finish the Overhead Squat.
For the strength segment, for the Back Squat follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy, but you shouldn’t be missing reps if you’re following the correct %s.
For the conditioning workout, use one bar and take it from the floor. Set the bar at 50% of 1RM Push Press. Cleans are from a hang position above the knee. Do not Push Jerk, only push press.
ENDURANCE WORKOUT tonight at 6pm!
Coach Ryan on today’s skill segment