CrossFit Danbury – CFD Athlete
1: Metcon (No Measure)
Part #1 – Drills
A) Pause Overhead Squat – Build to 75% of your best Snatch
B) Snatch Balance – 5 Sets of 3 Repetitions, building
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