Crossfit Cape Cod 11-21-16


Crossfit Cape Cod 11-21-16

******* Thanksgiving week Schedule: Wednesday night no 6:30pm class.  Thursday 9:00 am class only!! Friday 10:00 am and 12:00 pm only, Saturday and Sunday regular schedule! ******* 

CrossFit Cape Cod – CrossFit

Metcon (AMRAP – Reps)


1st round

2 box jumps 24″/20″

2 push press 95/65

then 4,4 then 6,6 then 8,8……adding 2 reps of each every round completed.

RX plus 30″/24″ box

115/75 push press

Optional Work

G: week 3 MU Max effort (No Measure)

Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth.

A: 10×1 Toe Nail Negative *Slow as possible

B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)

C: 7×1 ME Strict Ring Dip