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

Shin Guards

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Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Thursday 060310 – Click Here For Today’s Schedule 
Snatch
Warmup: 
3 reps @ 40%, 50%, 60%, 70% 1RM
Work Sets:  
5 sets of 2 Reps @ 85% 1RM
–Rest–
3 Rounds For Time:
5 DB Box Jump and Clean (35/22) — see video
10 Toes To Bar
15 Pullups

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 5 work sets at 85% 1RM.  This is a new twist on our strength programming.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Snatches must be performed with full ROM, ie bar received in a full overhead squat. 

For the metcon, use a manageable load on the DB Box Jump & Clean and a box height that allows you to complete the movement without gashing your shins open.  If you do open your shins, please clean your DNA off the box and floor :) 

ENDURANCE WOD tonight at 6pm!  Bring your own stopwatch
Run:
10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2:
10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

*SURVEY QUESTION OF THE DAY*
If you normally come out to the Sunday WODs would you prefer that they were held earlier in the day or are they just right at 11am and 12pm?  Please post answer to comments.

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Now this is how to receive a Snatch!

6 Comments
  1. Basil Reply
    Looks like I'm going to be taking some skin off my shins with the DB Box jumps and cleans.
  2. Dave Reply
    could be a good day for long socks
  3. bea Reply
    I wonder if I can do a one armed pull-up if I do it on the yellow band....
  4. Lori F Reply
    I am a morning person, and would prefer an earlier class on Sunday... since you asked! Having said that, though, I'm flexible and am OK with the schedule at it stands now. Thanks for checking in with us on this, Dave!
  5. lindsay hill Reply
    there are days when i wish there was an earlier wod on sundays, but most often i struggle to make it in by noon... but my sunday schedule may change anyway. this wod was rough on hands, but renee knocked out toes to bar and rx pull ups like a champ!
  6. Cade Reply
    I prefer the Sunday WODs being left at the time they're presently at. Gives me a better chance of recovering from the night before ;)

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