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Snatch It Out


Snatch It Out

Official Nutrition Guide Rollout This Saturday 12-1:30!

Durham Indoor Rowing Trials – February 27th!

WOD for Wednesday 021611  – Click Here For Today’s Schedule 
Determine 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
Coach Burgener corrects some Snatches –
3 Rounds For Time:
10 OHS (115/85)
20 Pushups
30 Double Unders
Run 400m 

Post Snatch Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Snatch. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM.  All reps should be received in a full overhead squat and stood to full knee and hip extension with your toes on the same line.  Reps that are pressed out don’t count…technically. 

Upcoming BootcampsStarting March 7th – SAVE 10% by 2/25 
CrossFit Bootcamp – (M/W/F @6:15am)

CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout Session – Saturday, February 19
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar– Saturday, March 19
Durham Indoor Rowing Trials — Sun, February 27th

Just another day at Coach Pendlay’s California Strength!

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