Power Snatch | CrossFit Durham
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power snatch

WOD for 061516

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED. Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at
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WOD for 061016

Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead Squat (95/65) Scale as needed to finish within 10 minutes Segment 3: Reverse Tabata Handstand Pushups 10 seconds on 20 seconds off
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WOD for 060816

Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75% Segment 2: At the 12:00 EMOM 9 minutes: 1 Power Snatch at 75% Segment 3: At the 25:00 4 sets of 20 Unbroken Deadlifts (225/155) Rest as needed but complete as quickly as possible  
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WOD for 060216

WOD  Strength: Push Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 6: 6 Power Snatches (95/65) 6 Handstand Pushups
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Spread out the oil, the gasoline

WOD Skills: Muscle Ups, max reps EMOM, 10 minutes Tabata Pushups 4 minutes Metcon: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400
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If you start me up

WOD Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets as heavy as possible Metcon: 21-15-9 Deadlifts (225/155) 400m run after each set Scale as needed to finish under 12 minutes
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WOD for 050216

WOD  Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute
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WOD for 042416

WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: For Time: 30 Bar Facing Burpees 30 Calorie Row 15 Power Snatch (115/80) 60 Calorie Row 15 Power Snatch 30 Calorie Row 30 Bar Facing Burpees
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Give Yourself A Chance

WOD Strength: 1 Clean + 2 Jerk 6 sets as heavy as possible Metcon: EMOM 12 minutes Odd Minutes – 3 Power Snatch (75% 1RM) Even Minutes – 40 Double Unders
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Should Have Changed That Stupid Lock

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 5 Muscle Ups (bar or ring) 10 Power Snatch (135/95) 25 Box Jumps (24/20)
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