Power Line - WOD for 050412 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Power Line

CFD is going to see the Durham Bulls on May 19th!  

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WOD for Friday 050412Click Here For Today’s Schedule
Power Snatch
3 Rounds For Time:
50 KB Swings (52/35)
30 Toes To Bar
15 Handstand Pushups

Post Power Snatch Loads and Workout Time to Comments
For the strength segment, work up to a heavy single rep Power Snatch.  You can receive the bar in any position above parallel, but start with the bar on the floor.

For the conditioning workout, scale movements as necessary.  Swings are Russian.  You should not be scaling HSPUs with Abmats…full ROM always wins.  Do negatives, wall walks, or use a box or bands.

OPEN GYM tonight from 7-7:45pm!

Coach Burgener on the Power Snatch!

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!

  1. Paul K Reply
    Worked up to 105# on the snatch. Tried 115# and failed. METCON -- OOOF!! Used a 44# KB, did Toe Raises from the floor, and used a 30"Box for HSPU's. 14:31 to finish. What a way to finish off the work week. Good stuff. Definitely going to cherish two straight days of rest this weekend.
  2. Nick Reply
    Agree that was a monster. 21:00 flat w/ 44# KB, mix of toes to bar and knees to elbows, and HSPU negatives. Hit previous snatch Pr of 115 but missed 125 3 times.

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