CFD HALLOWEEN PARTY is TONIGHT at 7pm!
Wanna help with decorations? Be here at noon for about an hour!
WOD for Saturday 102712 – Click Here For Today’s Schedule
3 reps on the minute for 12 minutes
30 Clean and Jerks (135/95)
Post Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Overhead Squats from the rack. These should be done at 100% of your Snatch 1RM. Once you’ve completed these sets, set the load to 75% 1RM Snatch and perform 8 reps of a full Snatch (with squat) from the hang position. These are more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, use the same load kettlebell for both sides. You must complete all the KB Snatches on the right before moving to the left hand.
COMMUNITY WORKOUT today at 11am!
Due to the construction, there is very limited OPEN GYM time today. Regular WODs and the Gymnastics Seminar and Barbell Course at noon take priority.
CrossFit Games Champ, Rich Froning, does “Grace” with 225lbs!