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
1b. Weighted Chest To Bar Pull Ups

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. 

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  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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