CrossFit Cape Cod 06/09/2022

8
Jun

CrossFit Cape Cod 06/09/2022

CrossFit Cape Cod – CrossFit

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Back Squat (3-3-3)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Today we are doing Open Workout 18.2 again — if you have done it in the past, we are not doing “18.2a” after.

L2 DBs: 35/20

L1 DBs: 30/15

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap