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CrossFit Cape Cod 6/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM
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c3 Barbell

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 24 (No Measure) Clean & jerk – 79% x 1 x 3 Snatch – 74% x 1 x 3 Clean pull off 2″ riser – 90% (of clean) x 3 x 3 Back squat – 84% x 2 x 3; follow each set...
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CrossFit Cape Cod 6/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP30 minutes of: Run 400 meters 10 squat cleans 135/95 Run 400 meters 50 sit-ups
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CrossFit Cape Cod 6/19/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Hang Snatch (5-5-5) hit a 5 rep max for the day Metcon (Time) 3 rounds for time of: 15-cal. row 12 power snatches, 95/65 9 burpees over the rower Metcon (No Measure) 4 round not for time: 25 band pull downs 25 push...
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CrossFit Cape Cod 6/18/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 25 wall-ball shots, 20/14 to 10-ft. target 30 pull-ups Rx+ 25/16# wallballs
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CrossFit Cape Cod 6/17/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time of: 30 kettlebell swings, 53/35 20 double-unders Run 400 meters
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CrossFit Cape Cod 6/16/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Shoulder Press (1-1-1-1) Metcon (AMRAP – Rounds and Reps) AMRAP 18 3 push press at 80% of todays max shoulder press 6 pull ups 9 box jump overs 30/24
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CrossFit Cape Cod 6/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was...
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CrossFit Cape Cod 6/14/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In front of a clock set for 20 minutes: 1 minute of double-unders 1 minute of 50/35 dumbbell snatches 2 minutes of double-unders 2 minutes of dumbbell snatches 3 minutes of double-unders 3...
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C3 barbell 6/13/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 21 (No Measure) Snatch – 79% x 1 x 3 Clean & jerk – 74% x 1 x 3 Snatch pull on 2″ riser – 90% (of snatch) x 3 x 3 Front squat – 84% x 2 x 4
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