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

Run, Snatch, Run

CFD HALLOWEEN PARTY is TOMORROW at 7pm!

RSVP here

WOD for Thursday 102612Click Here For Today’s Schedule
Overhead Squat
2-2-2-2-2
Hang Snatch – 75%
8×1
–Rest–
For Time:
Run 400m
30 KB Snatch – right (52/35)
30 KB Snatch – left
Run 400m

Post Overhead Squat and Hang Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Overhead Squats from the rack.  These should be done at 100% of your Snatch 1RM.  Once you’ve completed these sets, set the load to 75% 1RM Snatch and perform 8 reps of a full Snatch (with squat) from the hang position.  These are more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, use the same load kettlebell for both sides.  You must complete all the KB Snatches on the right before moving to the left hand.   

ENDURANCE WORKOUT tonight at 6pm!

KB Snatch breakdown!

Saturday Morning’s Workout will be “Grace” – 30 Clean and Jerks For Time as part of the Barbells For Boobs Fundraiser. 

Everyone is welcome to attend as usual on a Saturday morning.  If you’d like to donate to the cause, click here.

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