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

Snatchically Delicious

Running and Endurance Workshop on Saturday, March 16th

Couple spots left!  Click here for more info

WOD for Tuesday 031213Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)

Skill:
EMOM for 8 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Use 50% 1RM Snatch

Strength:
Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
5 sets of 4 reps @75%

Conditioning:
AMRAP 15 minutes:
5 Power Snatches (60%1RM full Snatch)
10 Wall Balls (20/14)
20 Double Unders

Post Snatch Loads, Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds before class begins.  During the skill segment, set a bar to 50% of your 1RM full squat Snatch.  Perform a total of three reps each minute, as described, on the minute for 8 minutes (24 reps total).  These should be light and the goal is good technique.   

For the strength segment, follow the warmup progression and then complete 5 sets of 4 reps at 75% 1RM.  Rest no more than 2 minutes between these work sets.  The entire strength segment shouldn’t take longer than  and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the conditioning workout, scale the Power Snatch to 60% 1RM of your full Snatch.  This should be slightly heavier than the load you used in today’s skill segment.  Sub parallette jumps for DUs as necessary.

Back Squat Sets x 5

2 Comments
  1. Paul K Reply
    Snatches at prescribed percentage - 75# -- still felt heavy today after Saturday's Open WOD Back Squat worked up to 195#, (65% of 1RM) and used that for the 5x4. METCON - RX, Snatch at 80#. 6 rounds + 13 Reps
  2. Andy Battles Reply
    I'm leaving town Friday morning for the weekend; will anybody be around to judge my open WOD 13.2 Thursday night? I'll probably be at the gym by 6:30 at the latest. Thanks in advance! Andy

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