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