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

Click, Click, Pull

Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Tuesday 111312Click Here For Today’s Schedule
Sn Pulls – 100%                     
2-2-2-2-2                       
Snatch – 80%                     
10×1
–Rest–
AMRAP in 7 minutes:
50 Double Unders
9 HSPU

Post Snatch Loads and Total Pullups Completed to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls using 100% of your Snatch 1RM. Once you’ve completed these sets, set the load to 80% 1RM Snatch and perform 10 reps of a full Snatch (with squat) from the floor.  These are more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, scale HSPUs as necessary.  Think twice about shortening the ROM to Abmats on your HSPU.  Would you shorten ROM to get stronger on anything else we do here?  Sub parallette jumps for DUs as needed.

Snatch Pulls with Charles Staley

One Comment
  1. Paul K Reply
    All snatch pulls done at 135. Felt pretty good 8 snatches at 80% at 105. Felt so good I moved up to 115 for the last two. METCON HSPU's done with 1 AbMat for cushion but hands elevated on 35# plates to preserve full ROM. All reps were negatives. Got through 2 full rounds +26 DU's. Highlight of the morning-first round of DU's 45 unbroken reps! That's a PR by a LONG SHOT! No runs over 10 after that one.

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