Pull Your Snatch - WOD for 112912 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Pull Your Snatch

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WOD for Thursday 112912 Click Here For Today’s Schedule
Sn Pulls – 100% 1RM                    
Snatch – 80% 1RM                   
3 Rounds For Time:
15 Power Clean (135/95)
50 Double Unders

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch 1RM.  Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 10 reps of a Snatch from the floor.  These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts. 

For the conditioning workout, the Power Clean load should be relatively light…around 60% of your 1RM.  Sub parallette jumps for Double Unders.

Snatch How-To From California Strength

One Comment
  1. Paul K Reply
    snatch pulls at 145 Snatches at 125 -- Took a while to come to an understanding and build a relationship with the bar this morning. First two snatch attempts left me on my backside looking up at the room?! Ah well...things smoothed out after that. METCON Power cleans at 115 just under 60% No magic in the double unders today. Longest run of the morning 15 reps. Most were around 5 reps. 10:50 to finish.

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