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


snatch pull

WOD for 112816

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WOD for 111416

Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95)
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WOD for 061316

Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around 85% 1RM Segment 3: “Schlitz” 4 Rounds: 400 Meter Run 4 Muscle Ups 40 Double Unders Scale as needed to finish within 15 minutes Endurance (7:30pm):
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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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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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Always Time To Make Amends

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)
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A Big Deal To You

Our September Thirsty Thursday takes place this week – Thursday, 7:30pm, at Fullsteam! Check it out! WOD Skills: Handstand Practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 As heavy as possible Metcon: 4 Rounds For Time: 15 Chest to Bar Pullups Run 400m
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Bang Your Head

Did you sign up yet?  We’re holding a CrossFit Total on Saturday, December 6th to finish the new programming cycle.  Read more WOD Skill: EMOM for 4 minutes: 2 – 2nd position Snatch Pull 1- 2nd position Snatch. Then go directly into EMOM 4 minutes: 2 Snatch Pull 1 – Snatch
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Close My Eyes Forever

We’re hosting TWO Gymnastics Seminars this weekend! Space still available –  Click here TOMORROW is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research!  Everyone is welcome to WOD that day, but we hope you will also consider donating or s
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WOD for 092914

We’ll be hosting a USA Weightlifting Local Referee Clinic THIS Saturday!  Free to attend!  Click here
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