Crossfit Cape Cod 6-3-16


Crossfit Cape Cod 6-3-16

CrossFit Cape Cod – CrossFit

Metcon (6 Rounds for reps)

3 Rounds Max Reps of both

Strict HSPU in 30 seconds – rest 1 minute between sets…

finish all strict sets before moving to kipping

Then: 30 seconds max reps Kipping HSPU – rest 1 minute after each set
If we don’t have HSPU

work on slow negatives with NO mats or even a deficit and score reps as second down.

Metcon (Time)

For time:

Snatches/ Burpee pull ups

25 75/55, 10 BPU

20 95/65, 8 BPU

15 115/80, 6 BPU

10 135/95, 4 BPU

5 155/105, 2 BPU
Use 1 barbell adding weight

Scale is burpee jumping chest to bar pull ups with bar or rings.

RX plus is burpee MU


Wonder why the WOD hasn’t posted in Wodify? Don’t worry it will be there by the time you check into class in the morning. We will be posting it here at 6pm every night and making sure you are keeping up with all the latest info we have to share. Have a great night rest up for tomorrow!!

9 Responses

  1. Amy Squeglia

    Looks like a fun one! If you see Ann Massi and Faron Hice looking extra mobile it’s because they showed up to Mobility Class tonight! Great job guys. Looking forward to seeing more of you next week Thursday 6:30-7:30pm, $5.

  2. EriLew

    Finally did kipping hand stand push-ups!
    35 “seconds” worked on negatives

    17:12 to 85# and jumping chest to bars