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

CrossFit Cape Cod Monday August 10th

August 09, 2015

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CrossFit Cape Cod WOD

Strength

Back Squat

Work Up To 10 Reps With 75-80% Of 1 Rep Max

Go By How Your Body Feels

Conditioning

AMRAP 10 Minutes

10 Knees To Elbows

10 Box Jumps 30/24

Optional

A.

5 Rounds Rest 2-4minutes Between Sets

Snatch

1 From High Hang, 1 From Mid Hang, 1 From The Floor

Dropping Is Fine.

Go by feel on the weight and depth.

B.

Snatch Pulls

10 Singles With 125% Of Your 1 rep max snatch

The Optional Training Is Not Going To Be For Everyone. There Are 2 Main Reasons For This: 1. Time Constraint 2. Burnout (Not being able to recover) If you have the time but your coach thinks the volume is too much, work light and focus on technique. If you don’t know ask! Don’t feel guilty if you can’t get to all 3 parts when there is optional training. Just move on and celebrate what you did, come in fired up next time you work out!

Coach Mark

August 29th We Are Have A WOD, Games And Barbeque Fundraiser To Help Raise Funds For Dave and Karen Souza and Tracy Merkman!

September 26th Is The Masters Comp!

About the Author
  1. Erin Meagher Reply

    Sarah’s feet!

  2. Kelly Cook Reply

    A) 155#
    B) 7 rounds scaled k2e, 24″ box
    Great to see so many people at 9 am today!

  3. Erin Meagher Reply

    135# (10)
    6 + 17 rx
    Worked up to 85 on snatches for a bit.

  4. Terry Reply

    A) 145#
    B) 7 + 2 RX
    Snatches complete @ 75#

  5. Kristin P Reply

    135# 4 plus 10 20″ box with mat on top.

  6. Allan Reply

    305#
    9+3
    185#
    295#

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