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

Max Your Snatch

Bootcamps beginning again on Monday, June 7th!
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WOD for Tuesday 052510 – Click Here For Today’s Schedule 
Snatch
Determine your 1RM

–Rest– 
AMRAP in 10 Minutes of:
10 KB Snatch (52/35)
10 Toes To Bar

Post Loads and Number of Rounds to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Sntach.  After warming up, consider using loads of 70%, 80%, 85%, 95%, and 101%+ to ramp up to your new 1RM.  Use common sense, good judgement, and spotters for all max attempts!  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar received in a full, below parallel overhead squat position.   

For the Metcon, you may perform the KB Snatches with either arm.  Use a load that allows for proper movement execution and will keep you from having to break up the reps into multiple sets. 

*RECIPE OF THE DAY*
Bacon, Egg, and Avocado Salad – A special treat for your Memorial Day cookout

*SURVEY QUESTION OF THE DAY*
Will you be in town for Memorial Day Weekend and are you planning to WOD?  Please post answer to comments so we can finalize our holiday schedule.

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

KB Snatch at full lockout.  Nice, Basil!
basil-kb-snatch

8 Comments
  1. Patrick C. Reply
    Like the recipe. Who doesn't something that has bacon on or in it. Thank you for the Birthday wishes. I wish you all the best of luck with the 1rm snatch. I want to see some serious PR's posted on here tonight.
  2. Phillip B Reply
    Hmmm, according to my voluminous PR spreadsheet, my 1RM for snatch is identical for my shoulder press 1RM. That's retarded right? Shouldnt I be snatching way more than my press?
  3. Dave Reply
    Phil, "should" is kinda relative :) should an adult male weigh 200lbs? should everyone be able to pullups? muscle-ups?' should everyone eat paleo? should your snatch be more than your press -- probably :) but at least it's moving in that direction, right?
  4. Phillip B Reply
    Yes. Yes. Yes. Yes.
  5. Becca Y Reply
    Nice picture :)
  6. Phil B Reply
    Got a 5lb increase on my 1RM. 130. 6.5 rounds for the WOD, scaled to 35lb KB.
  7. Phil B Reply
    Now my snatch is tied with my overhead squat. Tsk. That aint right either.
  8. Matt H Reply
    my hands hate life right now...7 1/2 rounds rx'd

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