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CrossFit Cape Cod Tuesday September 22nd

September 21, 2015

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CrossFit Cape Cod WOD

Snatch Complex

5 Sets

1 High Hang

1 Mid Hang

1 From The Ground

You can drop between reps, but the 3 reps are 1 set

Clean Complex

5 Sets

1 High Hang

1 Mid Hang

1 From The Ground

Again, dropping is allowed, all 3 reps = 1 set.

Optional

10 Sets

1 Legless Rope Climb

12 GHD Sit Ups

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  1. TyTy Reply

    145/205/OT complete

  2. Erin Meagher Reply

    Worked up to 85 snatch
    125 – cleans missed my last 130 !

  3. Kevin Medeiros Reply

    145# / 195#
    Sore today

  4. Allan Reply

    205#/245#
    Climbs and ghd’s done.
    Josh Great work on the PR weight for the whole last complex set amazing stuff!!

  5. Liz Reply

    65# snatch, failed 70#
    105# clean
    5 rounds of 250m row + 15 GHD’s complete. thanks Molly!

  6. Mark Reply

    165, 185 for 1 from the high hang then stopped at 215 on the clean complex. Did rowing and GHDs as my running club homework.
    Nice work today everyone!

  7. Lori Neviackas Reply

    45-55#, 45-65#
    OT on the board when I was ther was 250m row/15 sit ups- 6 rounds done.

  8. Amanda D Reply

    My heart are telling me “Let’s Lift!!” But my back is saying “hahaha, nope!” 🙁 Hopefully I’ll be fixed within the next week and get back to my crossfit fam!

  9. Kelly Cook Reply

    85# snatch/135# clean

  10. Terry Reply

    85# snatch
    115# clean really struggled from the hang

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