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Mashpee, MA 02649
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CrossFit Cape Cod Monday August 17th

August 16, 2015

CrossFit Cape Cod WOD

Olympic Lifting

1 Snatch On The Minute For 12 Minutes

Conditioning

30-20-10

Power Snatch 95/65

Wall Balls 20/14

 

Optional

Back Squat

Work To 6 Reps With Approximately 80% Of your 1 RM. use less if you aren’t having a strong day.

75 GHD Sit Ups For Cool Down After Optional

 
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  1. LT Grampy Reply

    Falmouth time: 01:14:08 very excited

    • Mark Reply

      Awesome!

  2. Eryn andrews Reply

    Wow that’s great tom

  3. Kelly Cook Reply

    Congrats Tom and all the other road racers!!!
    a) 65#, tried to work on getting into full squat
    B) 12:23 rx, that was a sweaty one!

  4. jonathan miles Reply

    A) 145 B) 7:56 C)235

  5. Justin Neviackas Reply

    I particularly enjoyed the “cool – down” with 75 GHD sit ups.
    145-155 for a, 7:56 for b. 255 for squats.

  6. Terry Reply

    A) 85#
    B) 10:24 RX
    AT 155#

  7. Allan Fleck Reply

    A.165×2,185×2,195×4,4×215#
    B. 7:24
    C. 315#x6
    Cool Down. Done ( it was enjoyable but I wasn’t very cool afterward???)

  8. Sarah S Reply

    70#
    11:35@55#
    95#
    75’s done

  9. Erin Meagher Reply

    #75 squat snatch
    9:24 Rx to 10 foot

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