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

Two Handed Tens

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WOD for Wedneday 011613Click Here For Today’s Schedule
Snatch Balance               
2-2-2-2-2             
Hang Power Snatch – 75%      
8×1 
–Rest–
10 Rounds For Time:
10 Double KB Swings (52/35)
10 Burpees

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Balances.  Take the bar from the rack onto your shoulders, behind the neck.  Once you’ve completed these sets, put the bar on floor, set the load to around 75% of your 1RM Snatch and perform 8 reps of a Hang Power Snatch. These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1 minute between attempts. 

For the conditioning workout, as a twist for the KB Swings, use two KBs and do double KB swings (no higher than your chin).  Choose a load you’re comfortable with if this is a new movement for you.  Do not swing overhead!

Double Kettlebell Swings

2 Comments
  1. Troie Reply
    I went with a pair of 44s and this was one of the hardest workouts I have ever done here. A HUGE thank you to Dave, Jack, Stew, Allison, Ashley, Doug, Cliff, Erin, Griff, Max, Nick, Paul Po, Paul K, Craig, Michelle, Rene, and everyone else at CrossFit Durham for making my experience the best in the world! I love you all!
    • Dave Reply
      Best of luck, Troie!

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