Hang Snatch | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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hang snatch

Make a grown man cry

WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 10 minutes Up/Down Ladder of: 1-2-3-4-5-5-4-3-2-1….. Clean and Jerks (155/105) Ring Muscle Ups Build back up again if time remains
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Try To Set The Night On Fire

WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: 5 Muscle ups 25 Wall Balls 50 Double Unders
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Made a bad boy out of me

Valentine’s Day Partner Challenge is Saturday from 9-11am! WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP in 10 minutes: 10 OHS (95/65) 10 Toes To Bar
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As Long As Its Free

Valentine’s Couples Challenge – Next Saturday, 9-11am! WOD Skills:   Hang Snatch 3-3-3-1-1-1 Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 Box Jump Overs (24/20) 10 Burpees
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You Got A Real Solution

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Hang Snatch 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP 12 minutes: 2 OHS (115/75) 2 Pullups 4 OHS 4 Pullups 6 OHS 6 Pullups Continue adding 2 reps to
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Am I Bad Bout That Money

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)
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Such A Naughty Nanny

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday!   WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets Metcon: 3 rounds Row 500m 21 burpees 12 Thrusters (95/65)
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Things That Will Bite

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)
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WOD for 100915

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes
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How Can I Forget You

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets of the complex Pendlay Rows w/snatch grip sets of 5 between each complex (video) Metcon: 3 Rounds 10 Deadlifts (bodyweight) 10 Russian KB Swi
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