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

Snatches To Choose From

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WOD for Friday 012712Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
10 DB Hang Clean & Thrusters
50 Double Unders

Post Snatch Loads and Workout Time to Comments
For the strength segment, gradually add weight to the bar working up to a heavy set of 3 Snatches.  If your form is suspect from the floor, work from one of the hang positions (above or below the knee).  If your Overhead Squat is where you have difficulty work on Snatch Drops or Balances instead.

For the conditioning workout, use the heaviest dumbbells you can handle.  Hang clean can be from above or below the knee, but must be received in a full squat.  Sub parallette jumps for Double Unders.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

Coach Burgener takes Dutch Lowy through some Snatch Drills



2 Comments
  1. Troie Reply
    Came in at 830am and was anxious to work the snatch because I haven't worked on that lift in months. To my surprise, I was able to do 3 back to back singles at 145#. I was high as a kite. Before the metcon started, I was getting nervous like the good ol' days. Went side by side with Doug and we stayed on pace with each other during the lift part, but he was able to kill the DUs more than me. He finished just after 5 mintues and I was at about 5 in a half. I AM OBSESSED WITH COMPETITION. Did some stretching and plank holds and called it a week.
  2. Spencer D Reply
    Hit two snatches at #155 for a new PR. Finally starting to feel good about my form on that lift. Metcon in 5:23 with 40s. Flew through the first round an then hit a wall round 2. Good stuff

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