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

Hang Out To Dry

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY!

Don’t miss out!  Click here for more info

 

WOD for Tuesday 070312Click Here For Today’s Schedule
Hang Snatch
12-15 reps up to 80% 1RM
–Rest–
3 Rounds For Time:
Run 400m
15 Power Cleans (115/80)
15 Ring Dips

Post Hang Snatch Loads and Rounds Completed To Comments
For the Hang Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, take your Power Clean from the floor and make sure you hit a good, solid rack position each rep.  Instead of ring dips, do your dips on the bars or parallettes. 

Klokov Snatch Attempt from the Blocks

One Comment
  1. Paul K Reply
    Worked up to a single at 125#. It was shallow but stable. All reps at 85, 95 and 105 felt solid. Think it's time to creep the weight up just a bit on this one. Nice to feel like I"m making some progress. METCON done at 85# for power cleans and ring dips done with a red band. Time 12:36. I tip my hat to anyone taking part in that 4th of July WOD. That looks savage! I'm sticking to my standard Mon, Tues, Thurs, Fri schedule. Hope everyone enjoys the holiday!

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