C3 Barbell


C3 Barbell

CrossFit Cape Cod – C3 Barbell Club

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.

Metcon (Weight)

work up to a single heavy squat clean. not a max

Overhead Squat (5×3 across)

work up to a heavy set of 3 then do 4 more sets same weight across. focus on shoulder position.