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

Fight Gone Not So Bad…Yet

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WOD for Tuesday 090710 – – Click Here For Today’s Schedule 
Snatch
Warmup:  3 reps @40/50/60/70% 1RM
Work:  5 sets of 3 reps@80% 1RM
–Rest–
For Time:
21-15-9
Wall Ball (20/12)
Sumo Deadlift High Pull (95/65)
Box Jumps (24/20)

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All snatches should be received in the full overhead squat position and stood to full kneed and hip extension. 

For the Metcon, all Box Jumps should be jumped for RX.         

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — FULL!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Here’s another reason to participate in or donate to Fight Gone Bad 5? 

Fight Gone Bad 5 — September 25th! 
Click
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help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

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3 Comments
  1. Ashley Reply
    Aweseome job 8:30 and 11:30! Way to bring it the day after Luce! My WOD for today was Linda 10-9-8-7.......3-2-1 deadlift @ 1.5 bwt (195#) bench @ bwt (not able to do that, so i did 105#) full squat cleans @ .75 bwt (100#) 29:16 i think i picked a good weight at bench b/c from round 7 down i had to do all singles (w/some assistance from jonathan on some of the lifts as well). hardest part mentally were the deadlifts, hardest part physically were the cleans b/c i really started to feel it in my low back by the time i got to the cleans each round.
  2. Hugh Reply
    no snatch work for me. WOD Rxd 8:53
  3. Phil "Yoke" Bost Reply
    Snatches felt ok. Interesting to witness the form deteriorate as fatigue sets in. Wod Rx. Either got 10:34 or 11:34, but 10:34 is on the board. 95 pounds was probably too heavy for me.

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