6
May
CrossFit Cape Cod 05/07/2022
CrossFit Cape Cod – CrossFit
Skill Work
ON A 10:00 RUNNING CLOCK…
Practice J-Hook Clamp
Progression Suggestion:
Rope Hang or Rope Pull-Ups
Hanging Knees to Elbow
Seated Clamp Practice
Clamp + Stands
Metcon (Time)
EVERY 5:30 x 4 SETS
400m Run
30 Wall Balls Rx (20/14) L1 (14/10)
2 Rope Climbs
-Rest with Remaining Time-
Rx+ 4 Rope Climbs
(Score is Slowest Set)
Metcon (6 Rounds for time)
MURPH PREP EXTRA CREDIT
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.