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CrossFit Cape Cod 4/26/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Clean (1-1-1-1-1) Hang SQUAT clean Metcon (AMRAP – Reps) AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar increase reps by 3’s
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CrossFit Cape Cod 4/25/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (135/95) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (155/105) 9 Lateral Barbell Burpees rest 5 minutes AMRAP...
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CrossFit Cape Cod 4/24/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (5-5-5-5) work up to a heavy set of 5 Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30 Double Unders 15 HSPU 30 Double Unders 15 Kettlebell Swings (53/35)
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CrossFit Cape Cod 4/23/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (75/55) 100 Thrusters (75/55) 100 Chest to Bar Pull-ups 100 Thrusters (75/55) 100 Power Snatches (75/55) 100 Box Jump...
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CrossFit Cape Cod 4/22/19

CrossFit Cape Cod – CrossFit View Public Whiteboard AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball...
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CrossFit Cape Cod 4/21/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some...
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CrossFit Cape Cod 4/20/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 Complete for time:: 800m sled push 45/25 while one partner lunges a plate over head 800m 45/25 Also complete 100 pull ups while one partner hangs from the bar. Rest 2min then sled push 800m...
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CrossFit Cape Cod 4/19/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) Shoulder Press (3-3-3-3) After the metcon spend 12 min....
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CrossFit Cape Cod 4/18/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 1500 Meter Row 100 Double Unders 800m run 100 Double Unders 1500 Meter Row
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CrossFit Cape Cod 4/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Split Snatch (1-1-1-1) Work up to a heavy single of a split snatch. Metcon (AMRAP – Reps) AMRAP 11: 2 Pull-ups 2 Power Snatch (135/95) 4 Pull-ups 4 Power Snatch (135/95) 6 Pull-ups 6 Power Snatch (135/95) Rx+ sub...
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