Secret Service Snatches - WOD for 111512 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Secret Service Snatches

Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Thursday 111512Click Here For Today’s Schedule
Hang Clean – 85%        
Clean & Jerk – 85% 
AMRAP in 10 minutes:
KB Snatch (52/35)

Post Clean Loads and Workout Reps to Comments
For the strength segment, first perform 5 sets of double rep Hang Cleans from the hip or knee using 85% of your Clean1RM. Once you’ve completed these sets, perform 10 reps of full ROM Clean and Jerks taking the bar from the floor.  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!

Today’s conditioning workout is also known as The Secret Service Snatch Test.  You have 10 minutes to perform as many KB Snatches as possible.  You may switch hands as many times as you like and you can even set the KB down on the floor.  Want to see how your score measures up?  Click here

Secret Service Snatch Test – 297 reps!

  1. Paul K Reply
    Worked hang cleans and clean and jerks at 145#. Last couple of C&J were really tough. METCON - Rx - 144 reps - made sure to keep the number of reps between each arm even. Might have cost me some reps, but wanted to stay balanced.
  2. Amanda Reply
    cleans & jerks all at 98# - felt great! metcon - 30# - 149 reps. more than most days, i had to remind myself today that "it doesn't have to be fun to be fun." boy did that work me!

Leave a Reply



Please enter the CAPTCHA text