******* Thanksgiving week Schedule: Wednesday night no 6:30pm class. Thursday 9:00 am class only!! Friday 10:00 am and 12:00 pm only, Saturday and Sunday regular schedule! *******
CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Reps)
2 box jumps 24″/20″
2 push press 95/65
then 4,4 then 6,6 then 8,8……adding 2 reps of each every round completed.
RX plus 30″/24″ box
115/75 push press
G: week 3 MU Max effort (No Measure)
Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth.
A: 10×1 Toe Nail Negative *Slow as possible
B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)
C: 7×1 ME Strict Ring Dip