February 09, 2016
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CrossFit Cape Cod – CrossFit
Weightlifting
Bench Press (5-4-3-2-1)
Metcon
Metcon (AMRAP – Reps)
Heavy Tabata
rotating stations of
Dead lifts 225#/185#
Wall balls 20#/14#
kettle bell swings 70#/53#
Ring pull ups
Optional Work
Metcon (Weight)
with a 16 min clock
Every other min complete
1 set unbroken
Squat Snatch complex
around 65% of 1RM
high hang
low hang (just above the knee)
from the ground
Tonight at 6:30 pm Coach Jamin will be starting a new cycle in the olympic Lifting club, Jump in and hone your skills!
Also Coach Amy will be holding a Mobility class this Saturday at 11:30 5$ for members 10$ for non members feel free to bring a friend don’t miss out !!!
