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Mashpee, MA 02649
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C3 barbell 9/26/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) power snatch @60% x2 @ 65%x2, @70%x2 Power C&J @60% x2 @ 65%x2, @70%x2 Front squat @70%x4, @75%x4, @80% 2×4 Snatch pulls 5 sec count from ground to...
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CrossFit Cape Cod 9/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: 400m run, 4 Rounds FT 15 clusters 95/65 3 rope climbs 15 HSPU -then 400m run Rx + leg less rope and strict HSPU
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CrossFit Cape Cod 9/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) Emom20 min 1 : row 200 m min 2 : 3 squat snatch @135/95 RX+ use 165/125 Metcon (4 Rounds for reps) Tabata Med ball cleans 20/14 Wall ball sit ups Russian twist w/med ball Push ups...
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CrossFit Cape Cod 9/24/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Squat Clean (5-5-3-3-1-1) @80% of your 1 rep max. (touch and go) Metcon (AMRAP – Rounds and Reps) 8 min Amrap 8 push press 75/45 8 knee to elbow 8 Bulgarian squats w/kb
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CrossFit Cape Cod 9/23/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Evil Lady (Time) Evil Lady 30 Deadlift 135/95# 30 burpees 30 Hang cleans 135/95# 30 burpees 30 shoulder to overhead 135/95# 30 burpees *5 burpee penalty every time you put down the bar
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CrossFit Cape Cod 9/22/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap26 400m run 12 dumbbell push press 50/35 Row cal 15/12 100m sled push 45/25
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C3 barbell 9/21/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) shoulder press hit a 5 rep max then 4 more sets @ 95% x 5 EMOM 20 4 hang power cleans 1 push jerk 5 rounds no rest 10 pull ups 10 sit ups 10 dumbbell rows
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CrossFit Cape Cod 9/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) With a Partner complete for time: 100/70/40 Back squat 135/75 Bench press 135/75 Burpees 400m run after each round together
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CrossFit Cape Cod 9/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) Emom 30 mins Min 1 : 12 hspu Min 2 : 10 power clean 155/105 Min 3 : 8 C2B Min 4 : 6 deadlift 315/205 Min 5 : 15/12 cal row Min 6 : rest
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C3 barbell 9/19/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) From the ground 5 set of 5 Over head squats try catching your first in full squat position Clean and jerk (1×1)x6@82% 6 rounds no rest 5 bench press @ 60% BW 10 box jumps 24/20 15 sit ups
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