Crossfit Cape Cod 1-18-16

17
Jan

Crossfit Cape Cod 1-18-16

Crossfit Cape Cod
1-18-15
Weightlifting
Thruster
3-3-3-3
Establish a 3 rep max thruster
Metcon
with a 20 min clock.
5 round
min 1- :20 sec L sit hang hold
min 2- :30 squat plate hold in front 25#/10#
min 3- :40 plank hold
min 4- 1:00 hand stand hold
Optional Work
EMOM 10
odd 15 30#/20# wall balls
even 5 deadlift @315#/205#
Congrats To Coach Mason for her unbelievable finish in the 2016 Wodapalooza event in Miami this weekend.
We are all so extremely proud of you!! you are truly an inspiration to us all!! Rest up this week cause the open is just around the corner!
Please share below with us your goals for 2016 below

6 Responses

  1. LT Grampy

    7:20 2K at the CRASH B in February

    Top 10 finish worldwide, top 3 finish NE in the Crossfit Open 60+ Scaled

    1st rope climb

    100 unbroken DU’s

  2. Allan

    235×3 thruster
    Static holds where tough!! But got them done!!
    Great goals Tom!!
    I’m looking to snatch #250 before the end of the 2016 and get my rope climbs in 2 pulls. Long term and short oh and be top 200 in the northeast for to open.

  3. Christopher Judkins

    Fun night tonight, great work on those positions everyone and congrats to Kelly abd Michelle for their first handstands!!!