410 W Geer St, Durham, NC 27701 (919) 907-1233

A New Hammer

Who’s up for a CrossFit Total weightlifting meet? Post to comments.

WOD for Friday 062013Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
5 Rounds:
2 Snatch Grip Deadlift (Not just Sn. Grip DL but, passing through positions of Snatch Pull)
1 Snatch Pull
Rest 90 seconds between rounds. Use 50% Snatch 1RM.

Strength:
Back Squat
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Conditioning:
AMRAP in 12 minutes:
12 Windshield Wipers (105/75)
10 Abmat Situps
8 Thrusters

Post Back Squat Loads and Workout Rounds Completed to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  Perform a total of 5 rounds with 90 seconds rest between rounds.  Complete 2 Snatch Deadlifts, stopping at 2nd position on the way up, and then a Snatch Pull each round.  See video below for a demo.

For the strength segment, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Back Squat.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. Work with at least 1-2 other people on your bar.  This will keep you from working too fast.  These are going to be pretty heavy, but you should not be missing reps.

For the conditioning workout, the windshield wipers are counted as one rep each side (right 1, left 2, right 3, etc).  Take the thrusters from the floor to start each round.

Snatch Grip Deadlift to Snatch Pull

2 Comments
  1. epper mc dumc Reply
    squates and music - :) http://www.youtube.com/watch?v=RCLG3xIryYs&feature=related -I;m sure I will be poo poohed about music link. I can take it. :)
  2. Paul K Reply
    Snatch Pulls - @75# - good stuff, but it still feels counterintuitive to me to NOT drop under the bar at the top of the pull. Just funky. Strength - all sets done at prescribed percentages, worked up to 3 sets of 2 at 240. Seemed pretty good. METCON - Fooled me! ;-) I was dreading the windshield wipers, but the thrusters tore me up! 5 rounds +11 reps done at 95#. Coach Erin is really droppin' the Hammer this week. Great stuff!

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