11
Mar
CrossFit Cape Cod 03/12/2022
Announcements
🧘🏼♀️Sunday Funday Yoga 🧘
— with Coach Amy —
March 12th
10:30-11:30am
$15
CrossFit Cape Cod – CrossFit
Pull & Hang Power Snatch Complex (4×2)
4 SETS
2 Reps of the Complex…
1 Snatch Pull
+
1 Hang Power Snatch
*All working sets should be
Mod-Heavy…about 75-80% of 1RM Snatch.
Each Rep = 1+1.
Option to build in later sets
if perfect mechanics are maintained.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Mins
1 Hang Power Snatch (Athlete Choice, AHAP)
2 Burpee Box Jumps Rx (30/24) L1 (24/20)
4 Handstand Push-Ups