Crossfit Cape Cod9/2/2021


Crossfit Cape Cod9/2/2021

CrossFit Cape Cod – CrossFit

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Snatch Pull (3 X 3 @ 85%)

Pausing for 2 sec in the 3 positions:

– Just off the ground

– above the knee

– power position (hip crease)

EMOM 21 Skill work (AMRAP – Rounds)

Pick 3 movements and a rep count for each of the three movements.

Movement 1 on the first min

Movement 2 on the second

Movement 3 on the third min. Ect. For 7 rounds

Guide for time:

*weight or powerlifting no more than

15-20 sec of hard work

*gymnastics 20-30 sec of work

* conditioning 30-40 sec of work