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Crossfit Cape Cod 9-16-16

September 15, 2016

CrossFit Cape Cod – CrossFit

Push Jerk (4-4-4-4)

work up to your heaviest set of 4 for the day.

If you are doing wodapalooza do a push jerk from the front rack then from the back. back and forth for 4 reps total. to help work on the bear complex transfer under heavy load.

Metcon (Time)

3 Rounds For Time

Run 400m

30 power snatches 95/65

20 wall balls 20/14

10 Box Jumps 30″/24″

Optional Work

Metcon (AMRAP – Rounds)


Odd: 30 Seconds Of Strict Toes To Bars, Lower Smoothly

Even: 30 Seconds Strict Pull Ups (CTB If You Can Do 5+)
Make sure thumbs are wrapped around the bar on both movements.

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