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

CrossFit Cape Cod 2/3/14

February 03, 2014



CrossFit Cape Cod

Workout Of The Day

1a. Clean Pulls
2-2-2-2-2-2-2
1b. Weighted Chest To Bar Pull Ups
2-2-2-2-2-2-2

Move back and forth between both movements with brief rests between sets.

Followed By

AMRAP 8 Minutes
8 Power Cleans 135/95
8 Knees to Elbows

Finish With

Skill Work
Kipping as a skill.
Work on getting a good tight position and getting power from the kipping swing. 
Complete 5 Sets of 5-20 reps of the swing only. 

About the Author
  1. Erin Meagher Reply

    worked up to 145 on the clean pull, tried a weighted chest to bar, then worked on regular chest to bars.

    I think 4 rounds plus? for the AMRAP

  2. Mark Lee Reply

    Good job today Erin, and everyone else! I remember clearly when you started you’ve come so far as one of our gyms fittest girls!

    On a side note, many of you have asked me about getting a pair of reebok shoes. Please text me your name and shoe size and I will send you a picture of what is available in your size. They will be approx. 20$ below retail if you like what is available. My number is 508-648-5648

  3. Nettie Reply

    95# on the clean pull. 4 rds plus 5 for AMRAP using 75#. Really enjoying the 6AM class!

  4. Sarah Sprague Reply

    Worked up to 120# on clean pulls and did strict (almost) chest 2 bars…
    4 rounds plus 12 @ 75# and finally got to string some of my knees 2 elbows together!

  5. Allan Fleck Reply

    chest to bar with 15#
    CLEAN PULL 265#
    6 Rnds +8 RX
    Mark I’m only in it for the shoes!

  6. Michelle Reply

    Worked up to 10O# clean pulls . Strict c2b could not add wt. 5 rounds plus 75#. First time at 6 am class. I will do this again.

  7. Sean Mastro Reply

    Thank you Mason for the excellent corrective guidance!! I know it takes kinesthetics, and repeat, repeat, repeat!!! How I value cross fit!! Thank You!

  8. Zach Reply

    275# clean pull
    C2B- no extra weight
    6 rounds + 8 +3 Rx
    That one burned the chest & lungs real good

  9. Michelle Reply

    Just realized I wrote strict for c2b. That was a mistake

  10. OldNatickRookie Reply

    5 rds 95# K2E 60-75%
    175# pulls

  11. Shannah Jaburek Reply

    worked up to 85 lbs on the clean pull.
    3 rounds +8 +1 using 45 lbs, really tried to work on form. 95% on my knees to elbows.

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