7
Jan
Crossfit Cape Cod Friday January 8th 2016 WOD
Crossfit Cape Cod
Friday 1-8-16
Met con
Amrap 17 min
(working with 1 bar changing your own weight)
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/100 pound Snatch, as many reps as possible
(If you are looking for a challenge do the burpees to a target 6″ out of max reach)
Optional
3 rounds
30 hip ext
30 ghdsu
EVENT
Coach Amy will be holding a mobility class This Saturday at 10 am so come on in and get loose! $5 for member’s and $10 for non member’s. Feel free to bring a friend!
Got through the 20 burpees and picked up the #100 a couple times:) but didn’t snatch it!
Fun Friday Josh! Thanks. #LLcoolJallday
139 reps. 45/65
75, 135, 165 x 8 = 158 reps Rx
Nice josh!
75, 135, 3 burpees= 133 reps Rx
75,135,20 burpees = 150 Rx
147 35#, 55#
75, 135, 165 x6 – 156 Rx
180 Rx (burpees to target) Thanks for the push at the end Mason.