168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648


June 28, 2013
CrossFit Cape Cod Workout Of The Day

1 Rep Max Power Snatch

Followed By

4 Rounds For Max Reps

Power Snatch 70% 1RM
Strict Pull Ups

Rest As Needed Between Rounds

Kristen, Pr!

About the Author
  1. Ivy Reply

    All I have to say is… The snatch is frustrating as hell, but I love it! I’m not going heavier than 45pounds until I have the form down to a perfection.

    Thanks for a good class this morning!

  2. Erin Meagher Reply

    90# power snatch
    65 in wod, can’t remember the number?

    • sarah lee Reply

      48 snatches Erin.

    • Erin Meagher Reply

      Thanks! And I think it was 3 rounds with 17 pullups, with various bands and such:)

  3. sarah lee Reply

    85# snatch. Didn’t attempt 90 today. Felt like my form would suffer.

    40 reps at 65 pounds. 12 pull-ups.

    Great coaching Jamin!

  4. Melissa Gilooly Reply

    Just wanted to say thank you to Jamin and Sarah for taking your time helping me this am! You guys ROCK! Jamin loving the 6:00 class! #55 then 45# 47 and 26 pu

  5. Justine Norton Reply

    65# snatch
    25 pull ups with red and blue bands /47 snatches w/ 45lbs
    2 pts today

  6. Terry obrien Reply

    85# power snatch (up 5 lbs)form still needs work
    65 reps at 65 23 pull-ups RX

  7. Andy Mathieson Reply

    1 point for today. No WOD due to work.

  8. Jen Heinlein Reply

    I HATE that I’m missing this WOD.

  9. Jodi Norton Reply

    55# power snatch…hard for me but now I know what I need to work on. 41/40 with 45# 2 points for today.

  10. mason Reply

    Great job today at 3:30 and 5:30. Nice work on the snatch pr Taylor!

    PR 90# power snatch then 40@65# and 23 pullups.
    Definitely feeling tired in my legs trying to jump the weight. It must have been from the pace that Zach set yesterday on those 800’s.

    Don’t forget everyone, schedule change tomorrow…7,8, and 9am.

  11. mason Reply

    And nice job Traci on the 95# snatch. Great work!

  12. Jen Heinlein Reply

    1 point today

  13. jennifer simmons Reply

    75# snatch 42 @ 45# 21 pu with red band and 2 points thanks mason for the pointers!

  14. Sarah Sprague Reply

    65# snatch, 51/33 @ 45# and blue band

  15. Elizabeth Miles Reply

    1 point for nutrition today.

  16. erica Reply

    So glad I didn’t let the intimidation of snatches at 6am keep me in bed. With coffee and great coaching I think I’m FINALLY getting it! 45# max 37@30# 25 pull-ups with blue and purple bands

  17. Mark Lee Reply

    1 Point For Nutrition Today, although I did swim but more as active recovery than a WOD. Congrats on the PRs everybody!

  18. Erin Meagher Reply

    2 points today. Good night all:)

  19. Kelly Cook Reply

    85# snatch. 30/13 65#, 2 PTs today.

  20. Christopher Judkins Reply

    1 point

  21. Ann Massi Reply

    2 points Thursday
    1 point friday

  22. AB Reply

    135# one rep max

    For Snatch, used 115# for two rounds, then 95# for two rounds. Probably should have gone lighter for more, and more rapid, reps.

    Pull-ups: 20-16-15-15 — 66
    Snatch: 11-10-12-15 — 48

    (thanks to JenBen for final snatch round motivation)

    — Adam

  23. Tess Reply

    0 points for me today :/ little too much birthday celebrating!

  24. Chloe Pelissier Reply

    65# max 35# 41/34 2 points fri 1 point for thurs 🙂

  25. Rachel Dean Reply

    70#, 70 @ 45# and 15 pu. 2 points

  26. Natasha Jonas Reply

    #70/snatch. And 2 points today

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