CrossFit Cape Cod WOD
Work Up To 10 Reps With 75-80% Of 1 Rep Max
Go By How Your Body Feels
AMRAP 10 Minutes
10 Knees To Elbows
10 Box Jumps 30/24
5 Rounds Rest 2-4minutes Between Sets
1 From High Hang, 1 From Mid Hang, 1 From The Floor
Dropping Is Fine.
Go by feel on the weight and depth.
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!
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!