Snatch and Go - WOD for 073112 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Snatch and Go

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WOD for Tuesday 073112Click Here For Today’s Schedule
Bench Press (50%)
9×3 (3 grips)
3 sets of 8
3 Rounds For Time:
15 Hang Power Snatch (96/65)
Run 400m

Post Bench Press Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. Perform three sets “wide” grip – pinkies on the outside lineThree sets “medium” grip – thumbs distance from the middle knurlingThree sets “narrow” grip – index finger just off the smooth part of the middle of the bar.

For the conditioning workout, start all Power Snatches from a hang position (at the hip or just below the knee).

Improve Your Pullups!

One Comment
  1. Paul K Reply
    Bench Press -- 115# and red bands Pull Ups, 1set - 8 reps, 2nd set - 6 and 2 reps, 3rd set - 4 and 4 reps METCON - 12:21 Rx -- Could probably make the case that I did myself a disservice and took too long at this one by going Rx, but I'm still pretty satisfied with it.

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