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

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WOD for Wednesday 102010 – – Click Here For Today’s Schedule 
Snatch

20×1
–Rest–
21-15-9 For Time:
Overhead Squats (95/65)
Pullups
Pushups

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do 15 single rep Snatch attempts.  Progressively add weight up to a comfortable “working” weight.  You should not be missing more than 3 or 4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Snatches should be received in a full overhead squat position.

For the Metcon, scale the OHS squat load to ensure proper movement execution.  

Upcoming Events
Amazing “Grace” Fundraiser - Saturday, October 23
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15

Coach Pendlay with some thoughts on the Snatch

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

10 Comments
  1. Paul Reply
    I'm going to CrossFit San Francisco tonight (hopefully). Ran easy 2 @ 7:30 mpm pace, then travel WOD. For time: Run 1 mi 100 push-ups 200 squats Total time:16:07
  2. Doug Reply
    I wasn't ready for more snatch work today, really sore from Saturday and Monday's snatch work in the shoulders and treated my 20 reps as a warm up with low weight. I'm guessing that means more C+J tomorrow (awesome!). Metcon finished in 7:57.
  3. Jonathan Johnson Reply
    @Paul. Awesome! If you see him you can thank Kelly Starrett for the MWod. I had a 40# PR in the clean and jerk yesterday PAIN FREE because of the MWod on Hot Elbow.
  4. Sara Reply
    I've got a used Concept 2 Rower, model B for sale. Anybody interested sbroderick78@yahoo.com or 919-610-7510.
  5. Mike K. Reply
    Snatch Balance Warm-Up 4x3 @75 4x3 @95 Snatch 20x1 5x1 @95 5x1 @105 5x1 @115 5x1 @125 Did the WOD games/challenge style 21-15-9 Overhead Squat, 95lb Chest-to-bar Pull-Ups Hand Release Push-Ups 8min 27sec
  6. Ashley Reply
    switched the warm-ups during the 8:30 and 11:30 classes. i think i'm going to start using components of the oly lifts w/light weight for the warm-ups during the rest of the oly cycle given that the wod will allow time for it. and ummmmmmm, congrats to jarrod. he strung together like a billiontrillionkazillion kipping pull-ups today. woot!
  7. Matt H Reply
    I hate overhead squats...almost as much as double unders. 6.54 rx'd on weight but not technique for OHS...kudos to Tom for just crushing it with weight vest
  8. Chris C. Reply
    10 flat with 75lbs on the OHS. Snatches felt pretty good, worked up to 105
  9. Bill Reply
    I'm with matt. Rx weight but not so good on the ohs technique today (or those hand release pistils for that matter, anyone have any good tips on how to keep rigid and balanced through those). C2B pullups were a good add to this one. Some time just short of 10 min for me.
  10. Phil "Yoke" Bost Reply
    Got saddled with a debilitating ab cramp mid-wod and ended up with a time of 17:25. Current leading hypothesis is that since I tend to inadvertantly hold my breath when I do push-ups, I went hypoxic and cramped.

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