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

Snatch Tested, Mother Approved

Goal Setting and Programming Seminar on Saturday!

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WOD for Monday 021113 –  Click Here For Today’s Schedule
Clean Pulls – 100%                     
2-2-2-2-2         
Clean – 80%                        
8×1
–Rest–
In 5 minutes, perform as many reps as possible:
KB Snatch (52/35)

Post Clean Loads and KB Snatches Completed to Comments
For the strength segment, first perform 5 sets of double rep Clean Pulls.  Use 100% of your Clean 1RM for these.  Once you’ve completed these sets, set the load to around 80% of your 1RM Clean and perform 8 reps of a full squat Clean taking the bar from the floor each rep…unless your Coach tells you to take it from the hip or knee. These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1 minute between attempts. 

For the conditioning workout, you have 5 minutes to complete as many KB Snatches as possible.  You may switch hands as often as you like and can also set the KB on the floor if needed.  If you are capable of using the RX load for even a few reps with good technique, try using it the whole time.

ENDURANCE WORKOUT tonight at 6pm!  Bring a stop watch!

KB Snatch Test at 9 Months Pregnant!

4 Comments
  1. Paul K Reply
    Clean Pulls at 185 - man, those were heavy. Cleans at 150# Felt pretty good. METCON - Rx 91 snatches
  2. Troie Reply
    Hello CFD! I'm leaving for the Navy on March 6 and wanted to see you all before I left. Please join Lexy and myself at Bull City Burger and Brewery on Saturday, February 23rd. We will be there around 9pm until whenever, so please stop by for a drink...or 6! Can't wait to see yall there! Great work Paul K!
    • Dave Reply
      The 2013 CFD Paleo Challenge starts next Monday, February 18th! Details here: http://crossfitdurham.com/nutrition/2013-cfd-paleo-challenge You can join the Challenge FB group here, too: https://www.facebook.com/groups/212844125470592/?ref=ts&fref=ts
  3. epper mc dumc Reply
    Torie and Lexy. Good wishes and best regard to both. C. Epperson

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