CrossFit Cape Cod Monday April 6th

5
Apr

CrossFit Cape Cod Monday April 6th

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CrossFit Cape Cod WOD

21-15-9

Plate Hold Lunges*

Dips

Pull Ups

*Hold The Plate On The Front Of Your Body. Count reps for left and right separately even though you will be switching legs. (21 Left, 21 Right Etc.) These are in place not walking.

Advanced Training

Overhead Pause Squat

1 Rep Max For The Day, 3/1000 Count At TheBottom

Snatch Balance

1 Rep Max For The Day

Focus more on position than weight.

16 Responses

  1. Mase

    17:43rx those dips get so hard!
    Nice to work with Sarah. 85 ohs, 45 snatch balance. Kept
    Working on speed under the bar.
    Great to see Nettie and Kerida back at the box!

  2. Kelly Cook

    17:51 scaled–box dips and pull ups to the barbell from the floor. I pouted during the whole WOD that Chris made me do the pull ups that way again, but I know it’s for the best! Thanks Chris, haha.

  3. Allan Fleck

    A. 6:01 Rx (45# plate I think.)
    B. 3 Sec pause 245#
    C. 175# kept on going back to pipe and seemed like great speed but these were not feeling smooth at all after OHS and it was getting late…I just finished!!

  4. Mark

    Great job today everybody! 8:26rx had to sell someone a bag of Sarah’s paleo food during my 15’s but the break probably made me go faster:)

  5. Christopher Judkins

    BIG 5:30 class! Great way to start the week everyone, spring is in the air! Kelly, turn that frown upside down! 🙂