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Thursday

January 24, 2013
CrossFit Cape Cod Workout Of The Day


MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

To Scale Use Masters Weight

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 To Scale Use Masters Weight

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Rest 5:00

2:00 Max Muscle Ups Or Pull Ups

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  1. Amy Sch Reply

    Hey Mark, how would we scale this if at all. So I can do the 45 but I don’t think I can get the 75 at all. I think 65 is my 1rm. Would we go to 65 and get some or just stop or try the 75 then stop. Just wondering in this case. Thanks!

  2. Mark Lee Reply

    To scale use the masters weight.
    35,55,75, 90

  3. Amy Sch Reply

    Okay thanks!

  4. Anonymous Reply

    Kurt M
    85lbs for 30
    135lbs for 26 should have got to 30 but my pacing was off!
    37 pull-ups

  5. Renee Deveau Reply

    45# for 30
    64# for 30
    40 pull ups

  6. Shanna Reply

    45# for 30 75# for 30 100# for 6 , pr:) bye everyone off to foot surgery tomorrow ! Be back in 2 or 3 weeks:(

  7. jonathan miles Reply

    75 for 30, 135 for 30. Didnt even try the 165. Shoulder not feeling it today. After, did 32 pullups, then 19 on death by 10 meters.

  8. Erin Meagher Reply

    Was psyched to get through 30 @ #45 and 30 @ # 75! Nice job Shanna!

  9. mason Reply

    Shanna, good luck with the surgery. You will be back in no time! Great job on the snatch…100# yikes

  10. Mark Lee Reply

    Hurry back Shanna!
    60 reps less than last time by 7 reps. Still trying to get my my strength and lungs back. Then did muscle ups. Only ended up with 8.

  11. Amy Kbaum Reply

    30 @ 45#, 30 @ 75#’ tried really hard for the 100#…..got one after the wod was over, maybe next time
    40 pull ups

    Great job everyone!

    Best wishes, Shanna, for a quick recovery. Hope to see you again soon.

  12. mason Reply

    45# for 30
    75# for 25 which I was happy with considering my shoulder.
    31 pullups

  13. Anonymous Reply

    75# for 30
    135# for 30
    165# for 8

    25 p/u

    -Zach

  14. Amy Sch Reply

    I did the masters weights, 35×30, 55×30, tried 75 couldn’t get it so we dropped to 65×4. Those were good so I added 5 for 70 did 4 or 5 and was losing my form so back to 65 for 6 more. I should have just stayed at 65.
    22 pu’s not my best 2:00m.

    Shanna, good luck with surgery! See you back soon.

  15. Jennifer Grace Reply

    35×30, 55×30, 75×4…that got heavy fast!! Did 18 p/u using a green band

  16. Anonymous Reply

    Adam said…
    Definitely not a power workout for me. Used 65#, 85#, 105#. Completed 72 reps.

    13 muscle-ups for part (B), 7-2-2-2.

    – AB

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