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Crossfit Cape Cod 11-9-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 8 rounds for time 6 goblet step ups (3R,3L)53/35- 24″/20″ 12 kettle bell swings 53/35 18 weighted sit ups to Russian twist 53/35 alternate legs and sides on twist sit ups   Make sure to post your scores to...
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Crossfit Cape Cod 11-8-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 15 increasing in weight after 4 rounds 5 back squats @ 50% then increase to 55%,60%,65%,70%,75% of max 30 double unders * squats from the rack Optional Work Below is a 5 week progression to...
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Crossfit Cape Cod 11-7-17

CrossFit Cape Cod – CrossFit   Deadlift (1-1-1) Metcon (Time) 27-21-15-9 deadlift 155/105 dumbbell push press 50’s/35’s cal row
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Crossfit Cape Cod 11-6-17

CrossFit Cape Cod – CrossFit   Metcon (Time) Complete for time: 30 OHS, 115/80 30 TTB 20 Power Snatch 115/80 20 ghdsu 10 Squat Snatch, 115/80 10 sit ups   ************************Nutrition challenge party this Friday at 6:30pm! We will have Games and food courtesy...
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Crossfit Cape Cod 11-5-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 25 15 Deadlifts 185/135 400m run 15 Box Jumps, 24’/20’’
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Crossfit Cape Cod 11-4-17

CrossFit Cape Cod – CrossFit   The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Split Jerk (3-3-3-3)   *****Saturday classes are 8am, 9am and 12:30 pm for the...
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BBC 11-3-17

CrossFit Cape Cod – C3 Barbell Club Classic 6 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day 3 sets: 400 m row sprint 1 min rest
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Crossfit Cape Cod 11-3-17

CrossFit Cape Cod – CrossFit   CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Metcon (Weight) 10 min to establish a heavy snatch complex of: from the ground, below the knee and...
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Crossfit Cape Cod 11-2-17

CrossFit Cape Cod – CrossFit Bench Press (5-5-5-5) work up to a 5 rep max for the day Metcon (AMRAP – Rounds) 6 rounds of min 1 .. 15 over the shoulder sand bag throws. 50/35 min 2… 15 push ups min 3…. 15 sand bag sit ups.(front rack) rest 1 min
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Crossfit Cape Cod 11-01-17

CrossFit Cape Cod – CrossFit Max Height Box Jump (Distance) Max Height Box Jump Metcon (2 Rounds for reps) Amrap 7 min burpee box jumps 24/20 rest 3 min Amrap 3 min max rep push press 95/65 10 min total work score is reps each round Optional Work Metcon (AMRAP –...
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