Crossfit Cape Cod 1-16-18


Crossfit Cape Cod 1-16-18

CrossFit Cape Cod – CrossFit


Skill work

10 min, to work on muscle up skill/progressions in the rings

OGAR STRONG (AMRAP – Rounds and Reps)


3 TNG Snatches – you choose weight

1 Muscle up

12 Wall Balls 20/14
Scale for muscle up is ring row and ring dip.

Note snatch weight in comments

Optional Work

Metcon (Weight)


5 sets of: 4-Position Snatch

Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

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

Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.

Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.

This is not suppose to be a heavy set. Go lighter and drill in the positions.

Every rep is done as a squat snatch.

The idea is to dial in the first position.

Then dial in the second position and pass through position 1.

Then dial in position position 3 and pass through 2 and 1.

Then do a full snatch passing through every position.