CrossFit Cape Cod 03/12/2022

Announcements

🧘🏼‍♀️Sunday Funday Yoga 🧘
— with Coach Amy —

March 12th
10:30-11:30am

$15

CrossFit Cape Cod – CrossFit

View Public Whiteboard

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