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CrossFit Cape Cod 1/26/14

January 26, 2014


CrossFit Cape Cod

Workout Of The Day

1 Set Is:
1 Hang Power Snatch
1 Power Snatch From Below The Knees
1 Power Snatch From The Ground
3 Over Head Squats
Do 5 Sets Working To A Heavy Weight, And Resting Between Sets For 2-3 Minutes. The Goal Is To Do All Six Reps As One Unbroken Set And Focus On Being Fast And Solid In Your Movements.

Followed By

4 Rounds
:40 Seconds On :20 Seconds Off
  Wall Ball
Back Extensions
Row
Rest 1:00
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  1. jonathan miles Reply

    Killer programming.

  2. Michelle Hatch Reply

    Lookin forward to this one tomorrow !

  3. Erin Gretzinger Reply

    Sad I’m going to miss this one tomorrow!

  4. Mark Lee Reply

    Fun working out at 9am with you guy! Traci was awesome as the Coach!
    A. Worked to 155, I like starting from the hang, I felt like it made the positioning for below the knee and from the ground, much more solid.
    B. 61, 61, 57, 59

  5. Tim Reply

    A. Got to 135 before it got ugly.
    B. 227 total reps.

  6. Jen Heinlein Reply

    ugh! I’m really sad I missed this one!

  7. Kelly Cook Reply

    Sorry I missed this one too. I’ve been about 50% all weekend. Going to try to finish strong this week. Too much socializing for me lately with food and drink.

  8. Allan Fleck Reply

    100% today. Cooked almost all day to prep for the week. Yestarday all my food was good but I drank a bottle of tequila on the rocks with lime’s ahhh 50%…???

    Can’t wait to re test wods this week. !!!!

  9. Erin Gretzinger Reply

    98% today

  10. Mark Lee Reply

    100% today. Retest wods This week are going to be exciting!

  11. Bushy Reply

    90% today.

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