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Tuesday CrossFit

29
Aug

Tuesday CrossFit

CrossFit Danbury – CrossFit

2: Metcon (Weight)

Part #2 – Practice

8 Sets of the Complex:

Pausing Snatch Pull + Squat Snatch + Overhead Squat

On the Pausing Snatch Pull (full description below), pause for a full 2 seconds at each position.

On the Squat Snatch, pause for a full 2 seconds in the bottom of the squat before standing.

On the Overhead Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.

Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:

Pause #1 – 3 inches off the floor

Pause #2 – Knee-level

Pause #3 – Power position

Set #1 – 50% of Current Snatch

Set #2 – 50% of Current Snatch

Set #3 – 55% of Current Snatch

Set #4 – 55% of Current Snatch

Set #5 – 60% of Current Snatch

Set #6 – 60% of Current Snatch

Set #7 – 65% of Current Snatch

Set #8 – 65% of Current Snatch

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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