Death By Snatch

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WOD for Saturday 022010 — Click Here For Today’s Schedule
Snatch
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
Perform 2 Snatches every minute for 15 minutes (85% 1RM)
Perform 1 burpee for every miss at the end of the WOD with the clock still running. 

Post Loads and Number of Burpees Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then 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, ie full squat receiving position.     

For the Metcon, use a load equal to 85% 1RM to ensure proper movement execution.

OPEN GYM today from 11-12pm!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — 3 SPOTS LEFT!
Durham Indoor Rowing Trials — Saturday, March 20th

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Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

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Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
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Chinese Junior Weightlifting!
[youtube]http://www.youtube.com/watch?v=vLxcxS26yb4[/youtube]