CrossFit Cape Cod Workout Of The Day
Dead Hang Weighted Pull-up 12 sets of 2 reps Reps should be explosive but do not kip.
Rest 5 minutes
10:00 to work up to a heavy Snatch (no misses; this is NOT a max effort attempt) As many rounds as possible in 10:00 of: 8 KB Swings, 2/1.5 pood 10 Box Jumps, 24″/20″ 12 Burpees
Competitors Should Do Deadlift instead of snatch and experiment with sumo stance vs conventional stance. During the 10:00 Met-con use 75/55 and do power snatches instead of Kettlebell Swings. No Dropping! Post WOD experiment with bench press grip widths.
Runners only:Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds
Triathletes: Swim (MON): 10 x 100m on 2:30, hold all 100m splits within 3-5 seconds Bike (WED): 4 x 5k TT, work:rest 1:2 Run (TUE): 4 x 800m TT, work:rest 1:2