Pulling Snatches - WOD for 060413 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Pulling Snatches

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!

Email dave@crossfitdurham.com if you’d like to volunteer!

WOD for Tuesday 060413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

5 Rounds:
2 Snatch Grip Deadlift (Not just Sn. Grip DL but, passing through positions of Snatch Pull)
1 Snatch Pull
Rest 90 seconds between rounds. Use 50% Snatch 1RM.

Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)

12-9-6-3 Reps For Time:
Run 400m (at the start of each Round – 4 total)
Hang squat Cleans (50% Clean 1RM)
Box Jumps (24/20)

Time Cap = 15 minutes

Post Back Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  Perform a total of 5 rounds with 90 seconds rest between rounds.  Complete 2 Snatch Deadlifts, stopping at 2nd position on the way up, and then a Snatch Pull each round.  See video below for a demo.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

For the conditioning workout, run 400m at the start of each round.  Use 50% of your Clean 1RM and go from the 1st position for the HPCs.  Don’t rebound off the floor on your box jumps.

Today’s Skill Work Demo

  1. Allen and Jack Woerner, Tanner Reply
    Strength: Allen and Jack 5 reps at 200 5 reps at 245 3 reps at 290 3x4 reps at 330 Conditioning : Allen: 13:28 Jack: 13:30 Tanner : 14:07
    • Dave Reply
      You have a growing group coming together it looks like, Allen :)
  2. Allen and Jack Woerner, Tanner Reply
    Weight used for hang squat cleans was 145
  3. Allen Woerner Reply
    Yea it was Tanner's first time today. Heck of a WOD, 145 felt like 225 at 6 and 3 reps.

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