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

Your Snatch Is Hanging

WOMEN’S SELF-DEFENSE SEMINAR!
This Saturday from 12-3pm!  Space still available!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday!

WOD for Tuesday 042010 – Click Here For Today’s Schedule 
Hang Snatch
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.
–Rest–
AMRAP in 15 minutes:
12 Box Jumps (24/20)
8 Sumo Deadlift High Pulls (95/65)

Post Loads and Number of  Rounds to Comments
Today’s strength segment is designed to allow you to perform 20 properly executed Hang Snatches.  All reps should be started in the Hang position and received in a full overhead squat.  Rest just enough between reps to be able to execute the next one without failing.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  

For the Metcon, try jumping for all of the Box Jumps and use a SDHP load that allows for proper movement execution.    

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

4 Comments
  1. Allison B Reply
    Is this supposed to be 75% of our 1RM for full snatches?
  2. Doug Reply
    I finally think I'm starting to understand the snatch... wait... I'm glad we have moved the snatch day from Saturday to Tuesday, just the last few weeks with doing this lift consistently, i feel like i'm getting stronger/more stable with the lift. On the WOD, 11 RX with an RX fall
  3. Phillip B Reply
    Allison, lucky for me, my full snatch 1RM and hang snatch 1RM are very similar. That being said, I took it to mean Hang Snatch 1RM. Last time I did those was 02-21-10, which was (I think) the Wilkes weightlifting seminar.
  4. Ashley D Reply
    nice doug. haha. why do i never get tired of snatch jokes? i'm so 6th grade sometimes. yes, allison. base it off of your full snatch 1RM. your hang snatch will be a little bit less in reality, but i don't think it matters much for what we're doing today. great job to the 8:30 and 11:30 classes! people left they gym like they were in a bar brawl. doug has a nice gash in his chin from the box and david almost got knocked out by hitting himself in the nose w/the bar on his snatches. eeks. both looked really painful. :( today is all about hip extension and pulling, folks. be sure to focus on form especially as you get tired!

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

15,422 Spam Comments Blocked so far by Spam Free Wordpress

captcha

Please enter the CAPTCHA text