December 14, 2015
Crossfit Cape Cod
12/15/15 Tuesday
Strength
Bench Press
5-5-5-5-5 @ 80%
MET-CON
3 Cycles of:
4min work
2min rest
Row 500m
Max Goblet squats 2/1.5
score is total reps of goblet squats
Optional
Weighted Ring Dips
4-4-4-4-4
with L-sit rope climb in-between sets
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20 Comments
HUGE and lively 530 class this morning! Great work on the squats everyone, always impressed by you guys getting after it so early in the morning. AWESOME!
Benching! My favorite! I think it was actually humid at 5:30 this morning! Thanks Chris
85#/ 22, 24, 22 (yellow kb).
Thanks Chris!!!
165#
73 Rx
Fun.105
24,22,23 RX for squats. Jelly legs!
100#
25,25,22 @ 1 pd
9:30 class used all the rowers.
60# shoulders no likey
49 squats @45# kb
First set 105#, the rest 100#
83 squats RX
why was that so hard??
Did a mix of 95 and 105 for my sets of 5. Didn’t get through all 5 at 105.
30, 27, 25 Rx
My legs are toast.
110#
B) 74RX
Very tough
215#
123 Rx. Thanks for the push Ty and Mase!
First day back from vacation is tough. 85# and total of 41 squats.
255#X5
50,46,42 – 138 Rx
up to 2p dips x4
50?!! That’s nuts fleck.
A) 215×5
B) 109 Rx. Painful one!
Opt) complete with 1 pood for the dips
1) 195
2) 101 RX legs are still shaky
95#
73 @1 pood
All male club at 6:30!! Woohoo nice job guys! Way to hang in with those squats Josh!
No bench press today did barbell rows 85#
62rx
Nice job on that Emily!
I was loving my huge classes today! Strong work and great form everyone!
185# x 5 on the bench and 72rx. Gotta shake this cold but glad I did it. Can’t wait for overhead squats tonight!