9/18/17 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Matt this Sunday from 9-11 AM.

Snatch (30×3 40×3 50×3 60×3 70x3x2)

Metcon (Time)

600 M Run

50 DB/KB Snatch 50/35 – Comp 70/53

40 Pull-ups – Comp C2B

Optional Accessory Work:

4x 3 Position Pause Snatch Deadlift + Pull

As you deadlift off floor pause at the following 3 positions for 3 seconds:

1. Just breaking the floor

2. At the knee

3. At the Power (pockets) position

Then Lower the bar back to the floor and perform a snatch pull. The Bar should only be on the floor at the beginning of the movement and again for the pull. Do not return the bar back to the floor during the pauses.

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