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CrossFit Cape Cod 2/6/14

February 06, 2014

CrossFit Cape Cod 

Workout Of The Day

5 Rounds
Snatch Complex
1 Power Snatch From The Hips
2 Power Snatches From The Knees
3 Power Snatches From The Ground
The goal is to use a weight that allows you to get nice looking reps for each set. Rest Breifly between Rounds.

Followed By

AMRAP 3 Minutes
10 Box Jumps 24/20
10 Toes to Bars
Rest 1:00
AMRAP 3 Minutes
10 Box Jumps 24/20
10 Knees To Elbows
Rest 1:00
AMRAP 3:00
10 Box Jumps 24/20
10 Sit Ups*

(The Box height is set at 24/20 to allow a faster cycle time in the short 3:00 rounds.)  

*Advanced may choose to do GHD. 
About the Author
  1. Bushy Reply

    (Mason may use 30 inch box)

  2. mason Reply

    Thanks Bushy!

  3. Mark Lee Reply

    A. 145#
    B. 3+4,2+17,3+2 GHD

  4. sarah lee Reply

    2 plus 8, 2 plus 4, and 3 rounds GHD.

    I saw good progress with Olympic lifts tonight!

  5. Kelly Cook Reply

    A) 55# for 4 rounds, 65# for 1 round with terrible form.
    B) 3 rounds plus 2 box jumps w/GHD; 2 rounds plus 8 box jumps w/ toes to bar (got a few actual toes to bar); 3 rounds exactly w/ knees to elbow (really just high knees)

  6. Allan Fleck Reply

    A. 75.95.115.115.115
    Forget b but was real real. sweaty. Mason made me wipe it up!!! Bushy smoked those box jumps like number five was on the way!!!!

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