168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cod 1-7-17

January 06, 2017

**********************12:30 pm class is canceled !!!!!!!

**********************

 

CrossFit Cape Cod – CrossFit

Metcon (Weight)

EMOM 14

1 clean, 1 hang clean and jerk

(goal is unbroken)

score is heaviest weight at a mininuim of 3 reps

B: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Don’t forget tomorrow (Saturday) Russ from Lurong will be at Crossfit Cape Cod to answer questions that you may have about the upcoming challenge starting 1-16-17. He will be here around 8am hanging out and will help sign you up and explain how Lurong makes its so easy to succeed!

Optional Work

Metcon (Distance)

10x 1 min row intervals

Max effort, focus on strong leg and back position

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