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Wednesday Nutrition Challenge Day 3!

July 31, 2013
CrossFit Cape Cod Workout Of The Day

20 Minute Clock

 Snatch A 1 Rep Max

Clean A 1 Rep Max

Followed By

3 Rounds For Time

Deadlift 1 Rep Max Clean Weight 15 Times
Run 400

Jamin 4 Rep Max!!!



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  1. Zach Reply

    190#- Snatch – 5# PR
    245# Clean
    9:30 Rx

    Nice working out w/ 6am crew- those guys/gals are hardcore.

  2. Nettie Reply

    65# snatch
    100# clean
    10:00 with 105

    Congrats on your PR Zach – 6am??? Impressive!

  3. Jamin Brouillard Reply

    165# snatch, 220# clean.. 5# PR on clean.
    8:16 Rx

    Great work out, lots of fun.

  4. sarah lee Reply

    85 pound snatch

    115 clean/ 120 hang clean

    WOD 8:15- 125 pounds. Loved this workout!

  5. Andy Mathieson Reply

    165# snatch – 20# PR
    215# clean – 20# PR
    8:25 @ 215#

  6. Erin Meagher Reply

    85 snatch
    130 clean- not my pr for either!
    10:25? 125 rowed 500’s

  7. Zach Reply

    Thanks Nettie- trying to keep Mason on her toes. May even try it again tomorrow…

    • mason Reply

      Hahaa look at you… Doing trail runs, coming in at 8am, now 6am… What’s next ?? A 5k, or half marathon!!!
      Awesome job on the pr!! Huge weight.

  8. Jodi Norton Reply

    This comment has been removed by the author.

  9. Jen Heinlein Reply

    Worked on form for snatch
    95# clean, 10# PR
    just under 15 mins, SO slow. Realized I was super dehydrated when I got to work this am – guzzling water all day.

  10. Terry obrien Reply

    85# snatch (not great form so dropped down to
    65 to work on proper form)

    115# Clean 20# PR
    8:39 RX thanks Jamin for the great coachingi

  11. Sarah Sprague Reply

    65# snatch, 95# clean-5# pr for both.
    9:48 with 95# deadlifts

  12. Erin Gretzinger Reply

    60# snatch (5# pr)
    85# clean
    10:01 with 90# dl
    thanks Mason for a great 3:30!
    2 points

  13. jwash Reply

    2 pts. Worked on my form this morning. Thanks again for your help Jamin

  14. mason Reply

    7:59 at #135.
    I just worked on snatches today due to I did cleans yesterday. Stayed at 75# so I could work on form. I need to work on that drop mentally and physically.

  15. Erin Meagher Reply

    2 points!

  16. Jamin Brouillard Reply

    2 Points today!

  17. jennifer simmons Reply

    75 snatch
    85 clean
    85 DL rowed 500
    10:03
    2 points for today

  18. Melissa Card Reply

    2 points. Travel WOD

  19. Mark Lee Reply

    1 point. I did some snatching but i am not going to count that.Great Pr’s everyone!!!

  20. Patrick Demont Reply

    2 points

  21. Zach Reply

    Mase- let’s not get carried away.

    My 400’s were slow b/c I was working on my proper running form.

    2pts

  22. Rachel Dean Reply

    70lb snatch, 100lb clean….. Need to do some work on my form! 8:30 was a little exhausted today, still a great WOD though.

  23. Nettie Reply

    2 pts today!

  24. Kelly Cook Reply

    75# snatch, 115# clean, 12:12 for the WOD, 2 points today.

  25. kerri Reply

    1 point today. Went golfin instead of to crossfit. Def not counting golfing as a point. Maintained my 1 point even while going out with coworkers after work ooooohhhh yeeaaaaa

  26. manuel g Reply

    2 pointa

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