November 15, 2016
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CrossFit Cape Cod – CrossFit
Front Squat (3-3-3-3)
Metcon (Weight)
EMOM 12
1squat clean and 1 front squat at
todays heavies weight of 3*
(Scale if needed) around 90-95% of 1 rep max clean
Optional Work
G: week 2 MU strength (No Measure)
Practice: Gymnastic swing with pull to hips *No turn over attempts!
A1: 4×4 Russian Dip on Boxes
A2: 4×3 Ring Pull up negative (false grip)
A3:4×6 EROM ring push up *set rings or platform to allow the chest to pass below parallel
