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



WOD for 062216

Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8 minutes: 1 Squat Clean at 80% Segment 2: At the 12:00 EMOM 8 minutes: 1 Squat Snatch at 80% Segment 3: At the 25:00 For Time: 21-18-15-12-9-6-3 Unbroken
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WOD for 062016

Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m,
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I’d be in trouble if you left me now

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle Ups
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Wind It Up, Blow It Out

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes
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Turn it on, wind it up, blow it out

If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: EMOM 12 minutes: Odd: 3 Bar Muscle ups Even: 25 Double Unders  
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Listen to Her Tachin’ Up Now

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9-6-3 Strict Handstand Pushups Front Squats, 185/125 Bar Facing Burpees Mobility: ROMWOD Warrior Workout
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Rock Has Got the Right Of Way

WOD Strength: Press 3-3-3-1-1-1 Up to new 1RM Metcon: “Amanda” 9-7-5 for time of: Ring Muscle ups Squat Snatches (135/95)
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Glassman’s Choice

WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: Grace For time: 30 Clean and Jerk (135/95) OR Isabel For Time: 30 Snatch (135/95)
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Out Late Every Weekend

Open WOD 16.2 Announcement Party TONIGHT at 8pm! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: 3 Rounds 5 mule kicks (total, not each side) 10 KB swings (72/55) 15 Box Jumps (24/20)
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Born Under A Bad Sign

Games Launch Party, Thursday night at 8pm! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 3 Rounds: 10 Toes to Bar 20 Banded KB Swings (52/35) 30 Abmat Situps 40 Banded Good Mornings
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