CrossFit – Fri, Sep 30

29
Sep

CrossFit – Fri, Sep 30

CrossFit Cape Cod – CrossFit

Workout (Weight)

4 SETS*

2 Pausing Snatch Deadlifts**

+

1 Snatch Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy… about 80-85% of 1RM Snatch.

Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

Double Down (Time)

4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats Rx+ (165/115) Rx (125/85) L2 (85/55) L1 (45/35)

*Each time you break during a set of 22
T2B (no penalty when finishing the
set)…perform 10 Jumping Air Squats to
6″” Target.

Each time you break during a
set of 11 OHS (no penalty when finishing
the set)…perform 5 Up-Down Over Bar.