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

CrossFit Cape Cod

May 07, 2010

*PLEASE BRING IN YOUR BEST BEFORE CROSSFIT PICTURE THIS WEEK*

Friday

WOD

Back Squat 3×10 @ 70% of 5 RM
Press 5 RM

Followed By

WOD

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands….

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Go As Heavy As You Can

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

About the Author
  1. Jane Reply

    Wow! Evil Sensei is back and I am frightened!

  2. Littles Reply

    Mark, I have a couple awful befores but you have one in particular that always made me cringe. It was my first day and I was doing squats on a ball, you got a side/behind shot. It was on the old blog for a while. you know the one?

  3. Jane Reply

    Question: I’m considering buying a pair of the Vibram 5-finger shoes. There are 2 types I’m looking at, one has an open top called the sprint, and the other is the kso, which is a closed top shoe. I would love some advice. 🙂

  4. Kristin Reply

    Hi Jane, the KSO is made for CrossFit…that’s the one I’d suggest and I LUV my pair 🙂

  5. Greg B. Reply

    Jane, the KSO’s are what I have for CrossFit and I feel the closed top works best for the workouts.

  6. Jane Reply

    Thanks guys! I’ve found the last 2 days when I exercised barefoot, or with really flat shoes, my shins haven’t bothered me as much, I’m hoping the vibrams will work

Leave a Reply

*