CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 800m run/ 1,000m row 6 Rounds of “The Chief” 400m run/ 500m row 4 Rounds of “The Chief” 200m run/ 250m row 2 Rounds of “The Chief” “The Chief: 3 Power Cleans... READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (5 sets x 3 reps) Add weight as you go. Focus on technique and keeping bar close by sweeping into hip. Metcon (Time) 3 Rounds for Time 10 Power Snatches 95/65# 500m row 10 Front Squats 95/65# 20 Abmat Sit ups... READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Every 4:00 x 5 Rounds 12 Deadlifts 12 Power Cleans 12 Alt Front Rack Lunges 135/95# Core Work EMOM 9:00 Min 1: 40 sec side plank left Min 2: 40 sec side plank right Min 3: 40 sec plank READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 15 Box Jumps 24/20″ 12 Push Press 115/75# 9 Toes 2 Bar Accessory Work Bulgarian Split Squats 3 Rounds Each round is 10 per leg. Rest in between rounds. You can use... READ MORE