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

Hip Explosion

CFD is a sponsor of the 2012 Running of the Bulls 8K this Saturday!

We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email dave@crossfitdurham.com for details

WOD for Thursday 053112Click Here For Today’s Schedule
Snatch
12-15 reps working up to 80% 1RM
–Rest–
8 Rounds For Time:
2 Power Snatch (80% of heaviest Snatch)
3 Box Jumps (75% max)

Post Snatch Loads and Workout Time to Comments
For the 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 the floor and receive the bar in a full overhead squat and “grease the groove.”

For the conditioning workout, use around 80% of your heaviest Snatch from the earlier session for your Power Snatch.  Remember, power snatches start on the floor and are received overhead above parallel.  For the Box Jump, use around 75% of your highest.  Take care getting off the box.  Don’t get hurt on the way down.

There is NO ENDURANCE WORKOUT tonight.  We have moved Thursday Endurance to Friday night at 6pm!  See you there with Coach Rich!

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

One Comment
  1. Paul K Reply
    Worked up to 95# on the snatches today. Ashley helped me tweak my starting position and it made a HUGE difference in the entire lift. Thanks, Coach! Those were some of the smoothest feeling snatches I've ever done at the gym. METCON - 5:42 done at 75# and on a 30" platform. Good stuff.

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