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

Wednesday

July 16, 2013
CrossFit Cape Cod Workout Of The Day

On The Minute For 8 Minutes
Snatch x 2 (Squat or Power)

2 Minutes Rest

On The Minute For 8 Minutes
Clean and Jerk x 2 (Squat or Power)

Followed By

As Many Reps Possible In 8 Minutes

8 Thrusters 95/65
8 Burpee Box Jumps 20″

Melissa, Working Push Ups!


Please Note That The Fair Will Be July 20-27 Traffic is going to be excessive on 151. Give yourself extra time to get to classes on time.


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  1. sarah lee Reply

    Good work Melissa!

  2. Ivy Reply

    I used 70# for snatch, and 85# for clean and jerk.

    I didn’t count the reps

  3. Sarah Sprague Reply

    45,50,55# for snatch
    65,70,75 for clean/jerk
    3 rounds +8 thrusters, 3 bbj’s @45#
    Love the wods this week!

  4. Shanna Reply

    great programing! i worked on my form with squat snatch at 65# and my squat clean and jerk 4×95# 4×105 . great coaching jamin
    81 rx on thruster bbj

  5. Erin Meagher Reply

    Worked on squat snatch at 65.
    Clean and jerk 105#
    61 reps on thruster box jumps- I felt SLOW!

  6. Andy Mathieson Reply

    135# snatch
    165# clean and jerk
    70 reps Rx

  7. Mark Lee Reply

    Snatch 145
    Clean and Jerk 185
    4 rounds +8 + 2

  8. Zach Reply

    Snatch 165#
    C&J 205#
    4 rounds + 4

  9. Christopher Judkins Reply

    Snatch 125#
    Clean & Jerk 145#
    81 reps rx

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