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Pulling Snatches

3
Jun

Pulling Snatches

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!

Email dave@crossfitdurham.com if you’d like to volunteer!

WOD for Tuesday 060413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
5 Rounds:
2 Snatch Grip Deadlift (Not just Sn. Grip DL but, passing through positions of Snatch Pull)
1 Snatch Pull
Rest 90 seconds between rounds. Use 50% Snatch 1RM.

Strength:
Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)

Conditioning:
12-9-6-3 Reps For Time:
Run 400m (at the start of each Round – 4 total)
Hang squat Cleans (50% Clean 1RM)
Box Jumps (24/20)

Time Cap = 15 minutes

Post Back Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  Perform a total of 5 rounds with 90 seconds rest between rounds.  Complete 2 Snatch Deadlifts, stopping at 2nd position on the way up, and then a Snatch Pull each round.  See video below for a demo.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

For the conditioning workout, run 400m at the start of each round.  Use 50% of your Clean 1RM and go from the 1st position for the HPCs.  Don’t rebound off the floor on your box jumps.

Today’s Skill Work Demo
[youtube]http://www.youtube.com/watch?v=DjwDCrY49c4[/youtube]

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