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