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

Positioning

WOD for Thursday 080113 Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
EMOM for 4 minutes:
1st Position Snatch Pull + 1st Position Snatch

Then go directly into EMOM 4 minutes:
2nd Position Snatch Pull + 2nd Position Snatch
Use 50% of Snatch1RM

Strength:  
Back Squat
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Conditioning:
5 Rounds For Time:
10 Hang Power Snatches (50% 1RM)
20 Walking Lunges
30 Double Unders

Time Cap = 10 minutes

Post Back Squat Loads and Workout Time to Comments 
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  For the skill segment, you are performing a sequence of Snatch movements every minute on the minute for a total of 8 minutes.  All of these movements are done at a relatively light load.  Pay extra special attention to proper mechanics, extension, and overhead squat receiving position. 

For the strength segment, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Back Squat.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. Work with at least 1-2 other people on your bar.  This will keep you from working too fast.  These are going to be pretty heavy, but you should not be missing reps. 

For the conditioning workout, there is a 10 minute time cap.  You can scale this WOD up as follows:  Hang Power Snatches at 65% 1RM, overhead walking lunges (45/35), and 50 Double Unders.  Do not scale up unless you can complete all three movements as written. 

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