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CrossFit Cape Cod, Friday 5/2/14

May 02, 2014

Alan and Landon 

CrossFit Cape Cod

Workout Of The Day

1. Skill Work
On The Minute For 15 Minutes Rotate Between
a. Handstand Skills
b. L-Hangs Or Planks
c. Squat Therapy

2. 15 Minutes To Work Up To A 1 Rep Max Snatch

3. 15 Minutes To Work To A 1 Rep Clean

Regional Team WODs

About the Author
  1. Erin Meagher Reply

    So cute!
    This wod looks FUN:)

  2. Nettie Reply

    What a great picture!!

  3. Allan Fleck Reply

    Thanks Guys! Landon’s going to be so pumped seeing this when he wakes up!

  4. mason Reply

    Great Dad and son pic! Good work Landon. You rocked those burpees!!

  5. mason Reply

    Oh and Allan good work too! lol

  6. Erin Meagher Reply

    It Was fun today! I think L hangs are the hardest thing in CrossFit!!
    Had fun trying handstand walks- went a couple steps!
    85- snatch
    135 clean
    Trying to practice getting under the bar- thanks Mark:)

  7. Kevin Medeiros Reply

    Nice job Landon!

    135# snatch
    165# clean
    Thanks Jamie for helping me acknowledge I need to slow it down and focus on form more.

  8. Terry obrien Reply

    This comment has been removed by the author.

  9. Terry obrien Reply

    90# Snatch 115# Clean
    Great coaching today Jamin

  10. kerri Reply

    80# snatch 115# clean probably could have done better on both but I had to rush out to work :/

  11. Nettie Reply

    75# snatch 85# clean – just not feeling it this morning. But trying the free standing handstands was fun!

  12. Jen Heinlein Reply

    I wish I felt better today so I could have really hit these lifts. I must have slept in a weird position because my upper back & neck were just freaking out. A massage helped, this afternoon. Hope everyone has an awesome weekend!

    Thanks for all of the instruction Jamin!

  13. Zach Reply

    200# snatch- 5# PR
    245# clean

    Bit of a wrist issue at the end- thx Michelle for helping

  14. Christopher Tufts Reply

    Two PRs 110 and 145 snatch and clean. Handstands were totally fun too

  15. Allan Fleck Reply

    155# snatch
    225# clean

  16. Liz Ouellette Reply

    snatch- 60#… I might have been able to do more, I didn’t feel like I had enough time to concentrate on it.
    clean- 80#. Same as the snatch

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