CrossFit Cape Cod » 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.

9 Comments

sarah lee July 17, 2013 at 2:23 AM Reply

Good work Melissa!
Ivy July 17, 2013 at 11:49 AM Reply

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

I didn’t count the reps
Sarah Sprague July 17, 2013 at 2:14 PM 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!
Shanna July 17, 2013 at 3:08 PM 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
Erin Meagher July 17, 2013 at 4:22 PM Reply

Worked on squat snatch at 65.
Clean and jerk 105#
61 reps on thruster box jumps- I felt SLOW!
Andy Mathieson July 17, 2013 at 8:51 PM Reply

135# snatch
165# clean and jerk
70 reps Rx
Mark Lee July 17, 2013 at 9:05 PM Reply

Snatch 145
Clean and Jerk 185
4 rounds +8 + 2
Zach July 18, 2013 at 12:21 AM Reply

Snatch 165#
C&J 205#
4 rounds + 4
Christopher Judkins July 18, 2013 at 9:40 AM Reply

Snatch 125#
Clean & Jerk 145#
81 reps rx

Wednesday