Crossfit Cape Cod 11-16-16


Crossfit Cape Cod 11-16-16

CrossFit Cape Cod – CrossFit

Front Squat (3-3-3-3)

Metcon (Weight)


1squat clean and 1 front squat at

todays heavies weight of 3*

(Scale if needed) around 90-95% of 1 rep max clean

Optional Work

G: week 2 MU strength (No Measure)

Practice: Gymnastic swing with pull to hips *No turn over attempts!

A1: 4×4 Russian Dip on Boxes

A2: 4×3 Ring Pull up negative (false grip)

A3:4×6 EROM ring push up *set rings or platform to allow the chest to pass below parallel