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Tuesday CrossFit

19
Sep

Tuesday CrossFit

CrossFit Danbury – CrossFit

Metcon (Weight)

4 Sets of the Complex:

Pausing Snatch Pull + Squat Snatch + Overhead Squat

Followed by…

6 Heavy Singles

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 (pocket)

Set #1 – 1 Complex @ 50% of Current Snatch

Set #2 – 1 Complex @ 55% of Current Snatch

Set #3 – 1 Complex @ 60% of Current Snatch

Set #4 – 1 Complex @ 65% of Current Snatch

Set #5 – 1 Snatch @ 70% of Current Snatch

Set #6 – 1 Snatch @ 75% of Current Snatch

Set #7 – 1 Snatch @ 80% of Current Snatch

Set #8-10 (3 Sets) – 1 Snatch @ 85% of Current Snatch

2: Pump House (Time)

“Pump House”

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

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