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CrossFit Cape Cod Wednesday March 18th

March 17, 2015

CLDANDY15point3

Nice Job On 15.3 Everyone!

CrossFit Cape Cod WOD

A.

Front Squat

3-3-3-3-3

B.

Deadlift

3-3-3-3-3

Count your first set that is 80% of what you can do and build from there for 5 sets on both the front squat and the deadlifts.

C.

Max Number Of Toes To Bar In 3:00

Advanced Training

10 Sets Of:

1 Power Clean

1 Front Squat

1 Squat Clean

Rest 2:00

Move fast, and focus on accuracy not maxing out.

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  1. Andrea Meagher Reply

    A. 125#
    B. 155#
    C. 34 ttb
    I love stretching with Amy:)))

  2. Erin Meagher Reply

    140
    215
    36 ttb

  3. Kelly Cook Reply

    145 FS
    215 DL
    27 high kicks, my ttb attempts were very sad today.

  4. Amanda D. Reply

    A. 95# – 100#×2 FS
    B. 165# – pr
    C. 27 TTB

  5. Sarah S Reply

    105#
    175#
    52 ghd situps
    Fun 3:30 class!

  6. Mark Reply

    245 on the FS 385 on the DL 46 TTB
    155 for the AT didnt get to all 10 sets. Felt good to sqat after the mileage from the half tughtened up my hips. Rest day tomorrow.

  7. Terry Reply

    140 FS
    215 DL
    40 TTB

  8. Zach Reply

    315# FS
    385# DL
    32 TTB

  9. Caroline Reply

    135# FS
    195# DL
    41 TTB

    Congrats Amanda on the Deadlift PR and Mason on the Front squat PR!!!!!!!!!!!

  10. Mase Reply

    140 FS
    245DL
    40 t2b
    AT: 125#

  11. Heidi Reply

    130 FS
    205 BS
    42 T2B

  12. christin marshall Reply

    A. 85#
    B. 185#
    C. 49

  13. Allan Fleck Reply

    305×3 fx
    395x3dl
    60 TTB

  14. Amanda D. Reply

    Thanks Caroline, you are a BEAST!!! 🙂

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