CrossFit WOD Saturday Jan 13th, 2018
Upcoming Events at CFR
Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit
Weighted vest and buddy carries are RX++
Coaches skill development for the Bench Press & Burpees over bar
Discuss proper set up for the bench (Foot, head, hands, elbow positions to ensure maximal tension and strength throughout the lift)
Discuss Burpees over bar and different variations than can be use to conserve energy and move “better”. Also address two foot take off and chest to floor standards.
A: Bench Press
A. Bench Press; build to a tough triple
3 on the 2nd for 12 minutes (6 sets)
* Build to a heavy triple for the day
B: Metcon (Time)
B. For time
In teams of 2
Buy In 400m Run (as a team)
Synchro Burpee Over Bar
Cash Out 400m Run (as a team)
Time Cap 30 min
* Teams may split up the reps as needed
* Chest must touch the floor at the same time on the synchro burpees over bar.
* Both athletes must jump over the bar with a two foot take off but does not have to be in sync on the jump