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Monday W1/W2

April 14, 2013
CrossFit Cape Cod Workout Of The Day

Box Squat 2 Speed Reps, 12 Sets Minimize Rest Between Sets, Speed is more important than weight. Keep the bar moving fast.

On The Minute For 12 Minutes 
3 Power Snatches 3 Overhead Squats

Finish With 
3 Rounds Not For Time
30 Plate Good mornings 
30 Bar Tilts For Obliques

Endurance For This Week
1.Tosh
3 Rounds
200m
400m
600m
Rest as long as each intervals takes.

2. 3 Rounds Cover Maximum Distance in 5:00. Rest 2:00



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  1. Erin Meagher Reply

    115 box squats
    #65 snatch and ohs.

  2. Paul S Reply

    95# Box Squats
    65/45# P Snatch

    Felt I should have gone heavier with the squats. Had to come down to 45# for the last few snatch sets.

  3. Nettie Reply

    Couldn’t make it in today – have a rower in the cellar so I rowed 5K in 22:29

  4. Sarah Sprague Reply

    65# box squats
    45# snatch and over heads

  5. sarah lee Reply

    Stayed at 95 on the box squats to work on getting explosive.

    65 on the snatch/overhead

  6. sarah lee Reply

    Good job Nettie! That is a long row to do alone and a good time!

  7. Mark Lee Reply

    Nice Nettie!

    185/135

  8. Jennifer Grace Reply

    A) 115 B) 55

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