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CrossFit Cape Cod 12/4/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 or 3 AMRAP 30: 7 Kettlebell Swings (70/53) 10/7 Calorie row 7 Burpees Teammates complete full rounds, then switch.
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CrossFit Cape Cod 12/3/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s) or Rx+ 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang...
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Crossfit Cape Cod 12/2/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Teams of 2 For Time: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs 600 Meter Run
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Crossfit Cape Cod 12/1/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Weight) EMOM10 1 squat clean 2 front squat increase weight every 2 rounds Black and Blue (Time) 5 rounds for time 10 Power Cleans, 135/95 10 Burpees
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C3 Barbell 11/30/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Shoulder press hit a 3 rep max for the day Snatch Balance – 70%x3, 75%x3x3 Hang Power Clean (from mid-thigh) + Power push Jerk 65%x2+2, 70%x2+2, 75%x2+2, 65%x2+2,...
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Crossfit Cape Cod 11/30/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (2-2-2-2) Hit a heavy set of 2 for the day Metcon (Time) 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row
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CrossFit Cape Cod 11/29/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Long gone (5 Rounds for reps) 5 Rounds for reps: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Row Rest 1:00 between rounds
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C3 Barbell 11/28/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 Squat snatch 75-80% EMOM 12 Clean and Jerk 75-80% 15 min to establish a 1 rep max OHS
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Crossfit Cape cod 11/28/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25: 200 Meter Run, 2 Kettlebell Swings (53/35) 200 Meter Run, 4 Kettlebell Swings (53/35) 200 Meter Run, 6 Kettlebell Swings (53/35) 200 Meter Run, 8 Kettlebell Swings...
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CrossFit Cape Cod 11/27/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deadlift (5-5-5-5) hit a 5 rep max for the day Metcon (Time) 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups
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