Chip It Down

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm! 
Raffle tickets available now!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Classes!!

WOD for Tuesday 041310 — Click Here For Today’s Schedule 
Snatch
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.  
–Rest–
For Time:
60 Double Unders
50 Kettlebell Swings  
40 Box Jumps
30 Jumping Lunges
20 Ring Dips
10 Snatches (95/65)

Post Loads and Time to Comments
Today’s strength segment is designed to allow you to perform 20 properly executed Snatches.  All reps should be full snatches, starting from the floor 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, use a Snatch load that ensures proper movement execution.  This WOD should be completed in under 10 minutes to maximize power output and intensity. 

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser— Saturday, April 17th
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)

Bootcamps – Started Yesterday!
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Got Snatch?
[youtube]http://www.youtube.com/watch?v=Tv1OzwOJB6Q[/youtube]