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

Crossfit Cape Cod 3-25-17

March 24, 2017

CrossFit Cape Cod – CrossFit

 

Metcon (3 Rounds for reps)

AMRAP 3

2 dumbell snatches 50/35

2 box jump overs 24/20

then 4,6,8,10,12,14…….

rest 2 min

AMRAP 5

starting where you left off

dumbell snatches 50/35

box jump overs 24/20

rest 3 min

Amrap 7

starting where you left off

dumbell snatches 50/35

box jump overs 24/20

Weighted ring dips (3-3-3-3-3)

work up to a heavy set of 3 weighted ring dips

Optional Work

Metcon (Time)

60 HSPU for time

every time you come of of wall

Do 2 deadlifts @ 80-85% of your 1 rep max

 

Today (Saturday) we will be hosting a ViPR Demo at 10am Come check it out and see how this could benefit your fitness routine. Also on Sunday Coach Amy will be Having another Kick Ass mobility Class at 4 p.m. This is free to member But she will will be accepting donations for her up coming RUCK4HIT run to raise money for hero’s in transition.

Congrats to everyone who has competed and completed the Crossfit Games Open this year. It was a tought one! We saw some new movements and got to have fun pushing each other through these work outs over the past five weeks. For some of us It may have exposed some weakness¬†and/or made us realized we could do thing that we didn’t think possible. However it played out for you be extremely proud of what you have done and look at this as another tool to help set the bar higher and keep on pushing forward for the next year.

 

 

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