CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!
Email [email protected] if you’d like to volunteer!
Friends and family are welcome to come watch!
WOD for Wednesday 060513 – 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
3 sets @60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
Close Grip Bench Press
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM
Death by KB Snatch. (44/25)
1 rep per arm on the 1st min.
2 per arm on the 2nd min and so on until requisite reps cannot be performed within the minute.
If you fail before 12 minutes, start back at 1 and begin working up again until time runs out.
Post Bench Loads and KB Rounds Completed to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.
For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. Your grip should be no wider than index finger on the inner knurling of the bar. The entire strength segment shouldn’t take longer than 20 minutes. Work quickly through the three warmup sets so you can maximize rest time during the 3 work sets.
For the conditioning workout, perform 1 KB Snatch on each arm the first minute, 2 each arm the 2nd minute, etc. If you fail to complete a full round before time is up, then start back at 1 until time expires.
How to avoid banging your wrist on the KB Snatch