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Crossfit Cape cod 6-22-16

June 21, 2016

CrossFit Cape Cod – CrossFit

Bench Press (10-10-10)

12 min to establish a 10 rep max last 3 sets should be within 5-15 lbs of each other

Metcon (Weight)

EMOM 14

Clean complex

1 hang squat clean with a 2 sec pause just above the knee on the way up

1 low hang squat clean just below the knee with a 2 sec pause before jump and shrug

building in weight to a heavy yet beatiful set.

Optional Work

Metcon (3 Rounds for reps)

ring push ups

10-10-10

ring push ups at the bottom extend one arm out to the side fully and hold for 2 sec then bring back in to complete push up and repeat with other arm.

***If this seems to easy wear a weighted vest

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