Crossfit Cape Cod 1-17-18


Crossfit Cape Cod 1-17-18

CrossFit Cape Cod – CrossFit


Metcon (Time)

Complete for time

50-40-30-20-10 hand release push ups

25-20-15-10-5 TTB

Optional Work

Metcon (Weight)

7×1 3-Pos. Pausing Squat Clean – 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.

After hitting each position explode up and catch the bar in a full squat.