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CrossFit Cape Cod 6/7/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard AMRAP17 Burpee Snatch (AMRAP – Reps) AMRAP17: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees...
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C3 barbell 6-6-18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 snatch complex from the ground with a 2 sec pause above the knee squat snatch, 1 squat snatch 1 OHS (pick a weight and stay with it) Rest 3 min EMOM10 3 T&G squat cleans (building in...
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CrossFit Cape Cod 6/6/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Clean and Jerk (5-5-3-3-3-1-1-1-1 ) post 5,3 and 1 in comments
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CrossFit Cape Cod 6/5/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps for time of: Hang squat cleans, 50/35# dumbbells Handstand push-ups RX+ 6″ deficit HSPU Optional Work 100 GHD Sit Ups (Time) for time 100 GHDSU
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CrossFit Cape Cod 6/4/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (5 Rounds for reps) 5 rounds for reps of: 1 minute of 75/45# sumo deadlift high pulls 1 minute of 75/45# push presses 1 minute of rowing Rest 1 minute
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CrossFit Cape Cod 6/3/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Run 800 w/ sand bag 50/30 20 burpees 30 sit ups 40 double under 50 plate ground to overhead 45/25 40 doubles 30 sit ups 20 burpees run 800 w bag **when you come in from the run note your time. if it an odd...
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CrossFit Cape Cod 6/2/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 To...
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CrossFit Cape Cod 6/1/18

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...
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CrossFit Cape Cod 5/31/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon,...
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C3 Barbell 5/30/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) OHS (85%x3)X5 Hang Squat cleans w/ block so bar is 2″-3″above the knee work up to a heavy single bench press work up to a 2 rep max for the day 4 rounds no rest 5 bent over...
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