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Crossfit Cape Cod 11-8-17

November 07, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

increasing in weight after 4 rounds

5 back squats @ 50% then increase to 55%,60%,65%,70%,75% of max

30 double unders

* squats from the rack

Optional Work

Below is a 5 week progression to work towards the strength and skills needed for obtaining ring muscle ups. There are 2 parts per week. Put in the time with good effort and you will be their in no time. Completing this scaled will also help build strength to help with a multitude of pulling and pressing movements. If you have any questions or don’t understand how to attack these movements or drills please ask a coach.

G: week 1 MU volume (No Measure)

A: Ring Pull Up 2-2-2-2-2-2

B: Ring Dip: 3-3-3-3-3-3

** Strict:**

*******This Friday November 10th at 6:30pm we will have our nutrition Challenge party. Looking forward to seeing everyone!!!!!!!********** 

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