19
Jan
Crossfit Cape Cod 1-20-16
CrossFit Cape Cod – CrossFit
Weightlifting
Halting Snatch Grip Deadlift ( 5-5-5-5-5)
Using your 1rm snatch weight, 5reps with a 2sec pause just below the knee. Explode into the 2nd pull of the snatch finishing with the shrug. Practice and use hook grip.
Metcon
Metcon (Weight)
EMOM 10 min
Pick a weight no more than 60% and
Perform
Power snatch
Hang squat snatch
OHS
Optional Work
Metcon (AMRAP – Reps)
AMRAP 4 min
20 sit ups
20 DU