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WOD for Tuesday, September 17

WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camps at 6 & 7 am
Foundations, Part 3 from 7:30 to 9 pm

  • Running Clinic THIS SATURDAY, September 21 from 1 to 3 pm. Reserve your spot!
  • CrossFit Durham is hosting the 3rd Annual Xander Tribute on Sunday, September 29. Coach Paul will be leading all of the sessions. CFS will be closed that day, and all members are invited to attend fundraiser for the Animal Protection Society of Durham.

Great job yesterday, athletes! For those of you still recovering from walking lunges, it sure was nice of me to program a WOD that was (mostly) upper body. You can thank me when you see me.

Strength/Skill
Low bar back squat

As this is a lift that you learned in Foundations, but that most of you have not yet tried with weight on the bar, we will be focusing on proper form and execution. We’ll be establishing baseline 1RM next week, and then will include the LBBS in the next strength cycle.

Strength/Conditioning
6 RFT
— 5 presses (65 of 1RM)
— 10 wall balls (20/14)
— 15 double unders
— 30-second (accummulated time) plank hold with 1 hand on slam ball
Rest exactly 3 minutes
Then
Not for time
30 unbroken reps high bar or low bar back squat (65/55% of bodyweight)

Yup, the bar will start from the floor. Presses are strict — no push pressing and/or push-jerking. Make sure you hit above the 10′ or 9′ wall ball target (men and women). If you are unable to do so with the prescribed weight, choose a lighter wall ball. It’s more important that you hit the target than it is that you use the prescribed weight.

For an added challenge, complete unbroken double unders. Substitute 45 single unders for 15 double unders.

Alternate hand held on slam ball, i.e., 3 times on right and 3 times on left. Hold strict plank with both arms locked out at the elbows.

Use the 3 minute rest time to put weight on the bar. Clean and jerk the bar overhead and gently place on back. You need not complete 30 reps, but you must complete all reps without allowing placing the bar on the floor.