CFD In House Weightlifting Meet
Mark your calendars for Saturday, June 15th!
Details coming soon!
WOD for Wednesday 042413 – 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)
5 reps @50%
3 reps @60%
3 reps @70%
4 sets of 3 reps @80% 1RM
9 Burpee Box Jumps (24/20)
6 Toes To Bar
3 Handstand Pushups
Time Cap: 15 minutes
Post Bench Press Loads and Workout Time 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 4 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. 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 4 work sets.
For the conditioning workout, there is a 15 minute time cap. Scale HSPU as necessary using negatives, kickups, wall walks, or HSPUs off a box.
MOBILITY WORKOUT tonight at 5:30pm! Come get mobile!
Here’s an example of how to pause in the bottom of your Snatch