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Crossfit Cape Cod 1-12-18

January 11, 2018

CrossFit Cape Cod – CrossFit

Metcon (Time)

Complete for time

1K Row

30 Deads, 185/135

20 Front Squats, 185/135

30 Deads, 185/135

1K Row

Metcon (Weight)

7×1 3-Pos. Pausing Snatch Pull – climbing.

Pause for 2 seconds at each position, checking to to ensure proper positioning.

Position 1: At Knees – looking for vertical shins and chest as high as possible.

Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.

Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

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