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CrossFit Cape Cod Monday May 4th

May 03, 2015

cldrope

CrossFit Cape Cod WOD

A.

Over Head Squat

3-3-3-3-3

Use Approximately 85% Of Your 1 Rep Max

If The Overhead Squat Is Not An Option For You Do Front Squats Or Overhead Lunges

B.

3 x 6:00 Rounds

1 Minute Overhead Squat 95/65

1 Minute Pull Ups

Ron 400m As Fast As Possible

Rest Until The Clock  Hits 6:00 And Repeat A Total Of 3 Rounds.

Score Reps and Round Times.

Advanced Training

Use 115-135/75-95 For The B. Part

Snatch

55% x 5

65% x 4

75% x 3

85% x 1 x  5 Sets

In Between Each Set Do 10 GHD Sit Ups For A Total Of 80 GHD Sit Ups

Don’t Exceed The % Work On Hitting Positions Speed And Precision. Take Approximately 2:00 Between Sets.

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  1. Erin Meagher Reply

    105(3), 115 (1)
    Didn’t keep very good track of part b
    10-12 ohs and pull-ups per round

    • Erin Meagher Reply

      Oh! And beware there appears to be a dead chupacabra or whatever it’s called on the 400m run!!

      • Meghan Reply

        I gotta know who spotted that first in the 530AM crew???

  2. Sarah S Reply

    55# ohs
    62 reps total 45# ohs, parallel ring rows.
    35, 45, 50, 55# on advanced part. Thanks Amy for the company:)

  3. pauls Reply

    A.) 145#x 3 FS
    B.) 12/10 3:39, 12/10 3:43, 12/10 3:45 @ 65# FS, kneeling PU

  4. Heidi Lacava Reply

    80X3
    10/15 3:38…10/15 3:47…8/12 3:48

  5. Kelly Cook Reply

    100×3
    14/5 4:00, 12/4 4:03, 12/4 4:09, 65# and worked on kipping pull ups

  6. Zach Reply

    255# x3
    15/10, 4:02
    10/15, 4:13
    12/11 4:07
    That last round was real tough

  7. Caroline Reply

    A) 115# x3
    B) 10, 11, 3:36; 9, 12, 3:38; 9, 12, 3:41 @ 95# OHS
    Adv) 65#, 75#, 85#, 100# snatch

    Thanks for the push on the run Josh! Always a good challenge to try and chase someone down. 🙂

  8. Allan Fleck Reply

    A. front squat 295#x3
    B.23/28, 21/26, 21/23 115# just over 4 min to finish first to 4:22 for the last i couldn’t breath!! but my estimated 400m ended up 500m oops!! Almost forgot what it felt like to work out it’s been so long!!

  9. Allan Fleck Reply

    Oh and I love the rope photo!! Thats mantle material!!!

  10. Sarah Lee Reply

    105×3. PR!

    62 reps. 3:48, 3:51,3:51

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