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Day

January 4, 2018

Barbell 1-5-18

CrossFit Cape Cod – C3 Barbell Club Warm-up After a general warm up do the crossover symmetry Activation protocol Metcon (No Measure) Hang Clean & jerk – (75%x2) x 3 Clean pull – 90% (of clean) x 3 x 3 Split jerk – work up to a heavy single...
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Crossfit Cape Cod 1-5-18

CrossFit Cape Cod – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Optional Work Metcon (Time) 6 rounds of 30′...
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