April 23, 2013
CrossFit Cape Cod Workout Of The Day
Max Load For 1 Set Of 10 Push Press And 1 Strict Press. This is 11 Unbroken Reps Where The Last Rep Is A Strict Press, Preceeded By 10 Push Presses.
Followed By
15-12-9-6-3
Ring Dips
Toes To Bar
Kettlebell Swings 1.5/1
Finish With
2:00 Accumulated L-Hang And
3 Sets Max Reps Close Grip Parallette Push Ups. Place The Parallettes Together So The Bases Are Touching, Keep Your Elbows Close To The Body. 10 Rep Minimum.
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12 Comments
75 for pp and press
10:11- used red band- still wierd shoulder.
Did two rounds if those paralette pushups
L hang was ridiculous:)
A) 85#
B) 8:28 (red band RD, 1 pood KB)
A) #80
B) 16:17 Rx
Shout out to Sarah for the push at the end. Thanks!
A. 115lbs
B. 7:27
C. 2:00 L-Hang in about 240 half second sets. 20/15/15 close grip parallette push ups.
A) 155# press
B) 9:25 – had to throw in a band on the set of 9 ring dips
1. 65 pounds:(
2.11:36- 1/2 RX/ 1/2 purple band
3. A bunch of sets of push-ups and L hang
Fun to workout with the 4:30 class!
Legs are hurting today, felt pretty good thought for being away for two weeks…
A)125#
B)7:59
C)24-17-16= 57reps parallette pu
A) 75#
B) 12:14(purple band- woohoo bc I usually use red)
C) attempted L hang and attempted paralette pushups, that’s all-just attempted 🙂
Great 430 class!!!!!
A) 65 pounds (tried for 75 twice but got stuck on the press 🙁 )
B) 13:39 not Rx
A)65 pounds
B) 10:29 using box dips and definitely not quite toes to bar.
Worked on OH instead of press
10:23 purple then red band
A) 105#
B) RX 6:50
C) L-Hangs – 1st 45 sec – then 20 sec intervals after to 2:00 total
D) 26 – 20 – 20 for parallete pushups
— Adam