New Week, New Snatches

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!

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

WOD for Monday 050310 – Click Here For Today’s Schedule 
Snatch
Perform 12 reps at 85% 1RM.  Rest sufficiently between each rep.
–Rest–
21-15-9 For Time:
Hang Power Snatch (65/45)
Wall Ball (20/12)
Pullups

Post Loads and Time Comments
Today’s strength segment is designed to allow you to perform 12 properly executed Snatches.  All reps should be 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, scale the Snatch load only to ensure proper movement execution and to minimize rest.  This will maximize power output and intensity.       

ENDURANCE WOD tonight at 6pm! 
Row 3 Rounds For Distance of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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