WOD 12-26-14

WOD 12-26-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

1K Row

30 Deadlift (185/135)

20 Front Squats (185/135)

30 Deadlifts (185/135)

1K Row

Skill Work

7×1 3-Position Pausing Snatch Pull – increasing load across the 7 sets if able.

Pause for 2 seconds at each position, checking to to ensure proper positioning.

Position 1: At Knees – looking for vertical shins and chest as high as possible.

Position 2: Mid Thigh – shoulders over the bar, bar close to thighs, weight in mid-foot.

Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

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