November 15, 2015
CrossFit Cape Cod WOD
Strength
Front Squat
2-2-2-2-2
Conditioning
21-15-9
Kettlebell Swings 2/1.5
Lunges With The Kettlebell
Optional
Unstable Bench Press*
4-4-4-4-4
Max Strict Chest To Bar Pull Ups Between Each Set
Rest As Needed Between Sets
*Use Kettlebells And Bands On The Ends Of The Barbell
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10 Comments
145# x 2 FS
4:15 1 pd conditioning
Squats have a long way to go to recover from the layoff; conditioning coming back faster.
170# 4:41 RX
Optional done
A. 255 x 2 PR; 275 x 1 PR
B. 3:48 Rx
Optional complete at 217# and C2B 7-8-8-7-5
140×2 145×1
4:55 blue for first 2 rds 1 pood last round
145
6:02rx
Did some bench and pull-ups!
A) 155×2, tried for 165, but only got 1.
B) 5:23 Rx
325#x2
3:07 Rx
opt. Done. not as many C2B at Josh!
245# x2
4:15 Rx
135X2
3:56 45# KB
145 x 2 – my former 1 RM was 140.
5:55 45# KB