Power Snatch | CrossFit Durham - Part 3
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power snatch

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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Sad Look Upon Your Face

WOD  Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets As heavy as possible Metcon: 42 Med ball cleans 21 pushups 30 Med ball clean 15 pushups 18 Med ball cleans 9 pushups
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St. Patrick’s Day Leprechaun

We’ll be running a special St. Paddy’s Day Workout in all WODs and Bootcamps today!  Athletes who wear a green shirt, shorts, or shoes will receive a special reprieve during the workout.  Wear your green today! “Leprechaun” 3 Rounds 17 – Push Press 95/65 20 – B
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Open 16.3

Week 2 of Intramurals is here!  Join us this morning from 9am til noon to take on Open WOD 16.2!  Be sure to enter your scores when you’re finished at games.crossfit.com and PLEASE watch the video above for standards so everyone is clear! WOD 16.3 (standards) Rx’d (Rx’d Men, Masters M
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Open WOD 13.1 Redux

Check out our “Get Your Mind Right” Seminar TODAY at 12pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 13.1 AMRAP in 10 minutes: 30 double-unders 75-lb. power snatches, 15 reps
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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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Guide Me Towards Salvation

CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Turkish Get Ups 10 each side as heavy as possible Metcon: 3 Rounds: 9 Power Snatch (135/95) 15 Box Jumps (24/20) 21 Situps
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