CrossFit Cape Cod 2/6/14

6
Feb

CrossFit Cape Cod 2/6/14


CrossFit Cape Cod 

Workout Of The Day

5 Rounds
Snatch Complex
1 Power Snatch From The Hips
2 Power Snatches From The Knees
3 Power Snatches From The Ground
The goal is to use a weight that allows you to get nice looking reps for each set. Rest Breifly between Rounds.

Followed By

AMRAP 3 Minutes
10 Box Jumps 24/20
10 Toes to Bars
Rest 1:00
AMRAP 3 Minutes
10 Box Jumps 24/20
10 Knees To Elbows
Rest 1:00
AMRAP 3:00
10 Box Jumps 24/20
10 Sit Ups*

(The Box height is set at 24/20 to allow a faster cycle time in the short 3:00 rounds.)  

*Advanced may choose to do GHD. 

6 Responses

  1. A) 55# for 4 rounds, 65# for 1 round with terrible form.
    B) 3 rounds plus 2 box jumps w/GHD; 2 rounds plus 8 box jumps w/ toes to bar (got a few actual toes to bar); 3 rounds exactly w/ knees to elbow (really just high knees)