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Crossfit Cape Cod 1-12-18

CrossFit Cape Cod – CrossFit Metcon (Time) Complete for time 1K Row 30 Deads, 185/135 20 Front Squats, 185/135 30 Deads, 185/135 1K Row Metcon (Weight) 7×1 3-Pos. Pausing Snatch Pull – climbing. Pause for 2 seconds at each position, checking to to ensure proper...
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CrossFit Cape Cod 1-11-18

CrossFit Cape Cod – CrossFit   Back Squat (5×5 across) Metcon (Time) Hold a handstand for 6 min (Only heels against the wall) every time you break complete: 30′ of burpee broad jumps 10 back squats 185/135 Scale on the box with wrist and shoulders stacked.
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C3 Barbell

CrossFit Cape Cod – C3 Barbell Club Metcon (Weight) 7×1 3-Pos. Pausing Snatch Pull – climbing. Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees – looking for vertical shins and chest as high as possible....
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Crossfit Cape Cod 1-10-18

CrossFit Cape Cod – CrossFit   Metcon (3 Rounds for reps) 3 Rounds, Max reps of: 1 min Box Jump Overs 24″/20″ 1 min TTB 1 min Deads, 225/155 1 min Rest Metcon (AMRAP – Rounds) EMOM12 Odd: 5 OHS below 50% of 1RM Even: 50 Double unders if you struggle...
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Crossfit Cape Cod 1-9-18

CrossFit Cape Cod – CrossFit   Metcon (Time) For time complete: 21 Thrusters, 115/75 9 MU 15 Thrusters, 115/75 7 MU 9 Thrusters, 115/75 5 MU Scale for MU is toe nail transition in low rings or ring pull ups or bar pull ups and ring dips. Metcon (Weight) EMOM 5 5...
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Crossfit Cape Cod 1-8-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 3 RFT: 75 Double Unders 50 Air Squats 25 Cals on Rower jerk grip over head squat (10×1) Jerk Grip OHS w/5 second Pause at the bottom. Optional Work Sumo Deadlift (4×5 across)
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Crossfit Cape Cod 1-7-18

CrossFit Cape Cod   Metcon (AMRAP – Rounds and Reps) AMRAP 26 20 OHS 75/55 60 double unders 20 sit ups
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Crossfit Cape Cod 1-6-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 30-20-10 power snatch 95/65 HSPU Rx+ do strict HSPU Metcon (Weight) EMOM7 2 snatches Start your second snatch within 5 sec. of dropping you first. Optional Work Back Squat (4×9 Across)
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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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