Cannon Ball Run - WOD for 042313 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Cannon Ball Run

CFD In House Weightlifting Meet

Mark your calendars for Saturday, June 15th! 

Details coming soon!

WOD for Tuesday 042313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

EMOM for 6 minutes:
Snatch from 1st position
Snatch from 2nd pos
Snatch from Floor
Done with 40% 1RM Snatch

Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

AMRAP 15 minutes, 3-6-9-12-15-18 reps of:
Deadlift (40% of 1RM)
Run 200m with Med Ball (20/14) between rounds

Post Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 full Snatch from each position every minute on the minute for 6 minutes (18 total reps).  Do these at just 35-40% 1RM.  They should feel pretty light.  This is for technique.  To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

For the conditioning workout, the RX Deadlift load is 40% of your most recent 1RM.  Do not guess, and do not use more just because you think it’s too light!  Carry the Med Ball anyway you can for each 200m run, which is done between rounds of Deadlifts.

Here’s an example of how to pause in the bottom of your Snatch

One Comment
  1. Paul K Reply
    Snatches done at 65# as prescribed. Felt pretty good. I like holding the squat at the bottom for that three count on the last few rounds. Back squats done as prescribed 135-210, based on 280# 1RM. Felt pretty consistent today. METCON - done Rx at 150# - completed the deadlifts for the round of 21, but didn't get out the door for that run.

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