Power Snatch | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233


power snatch

2016 Open Prep WOD 1

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on an Open needed skill. Metcon: Open WOD 14.1 AMRAP in 10 minutes: 30 double-unders 75-lb. power snatches, 15 reps
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You Better Watch Out

WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 9-12-15-12-9 : Power Snatch (95/65) Pullups
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In My Big Brown Shoe

Thank you to everyone who donated to our Thanksgiving Turkey Drive for the Food Bank!  Final tally coming tomorrow! WOD Strength: Back Squat 3-3-3-1-1-1 Work up to 1RM Metcon: “Randy” 75 Power Snatch (75/55) Time cap of 10 Minutes Rest 2 minutes Then, Row 500m for time
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Miles Apart Inside

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: 2 Hang Clean + 1 Front Squat 6 sets as heavy as possible Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 (5 Each Leg) Walking Lunges (bar
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Ain’t Over Til It’s Over

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds 10 Power snatch (115/85) 30 Double Unders
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Just Got A New Promotion

WOD Skill: Snatch position drills Strength: Deadlift  3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutes
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Was Gonna Go To Class

CrossFit Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20 x Walking lunge steps (10 each) 5 Power Snatch (115/85) Then, 400m Farmers Walk Tim
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I Get My Lunch Hour Off

WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)
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More Rides Than Greyhound

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Kipping Drills Shoulder mobility Strength: Overhead Squat 6-6-6-6 @ 75% 1RM Metcon: 3 Rounds: Run 400m 21 DB Power Snatch (40/25) Time cap of 12 minutes
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Tried To Buy My Way In

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Snatch drills – drops, heaves, and balances Strength: Snatch Test 1RM Metcon: “Randy” For Time: 75 Power Snatch (75/55)
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