Crossfit Cape Cod Monday January 11th 2016 WOD

10
Jan

Crossfit Cape Cod Monday January 11th 2016 WOD

Crossfit Cape Cod

1-11-16

Strength

Sumo deadlift

Build to a heavy set of 3

Met con

amrap 3 min

ascending reps 1,1,1 then 2,2,2… of

snatch 75#/45#

box jump overs 24″/20″

toes to bar

rest 1 min

amrap 6 min

Same movements starting from reps you left off

rest 2 min

amrap 9 min

Same movements starting from reps you left off

Optional

skill work

triple under or double under

spend no more than 10 min working on triples under or focus on doubles

Please let us know if you haven’t received and email about setting up a Wodify account yet. You will get a super cool password to sign in with! We are trying to get everyone on board this week and switch over. We also have set up our nutrition blog to start sharing healthy recipes and discuss our food choices with each other. wether you are looking to loose weight or eating to preform better we all share the ┬ásame nutritional struggle that can be easier overcome with support of each other.

23 Responses

  1. Amy Squeglia

    Great focus 5:30amers…not easy to keep track of those numbers so early in the morning. And thanks to those that came to mobility class on Saturday. Keep an eye out for the next one!