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

Crossfit Cape Cod 11-29-17

November 28, 2017

CrossFit Cape Cod – CrossFit

 

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Optional Work

Metcon (Weight)

7 sets of: 3 High Hang Snatch High Pulls + 1 Squat Snatch – keep it light and fully extend in every rep.

Week 4 MU strength (No Measure)

Practice: Gymnastic swing with momentum and pull to hips

A1: 4×8 Ring push up w/ Turnout

A2: 4×5 False Grip Ring PU Negative

A3: 4×2 Wtd Ring Dip

About the Author

Leave a Reply

*