CrossFit Cape Cod Monday May 18th
CrossFit Cape Cod WOD
5 Rounds
1 Minute Row
1 Minute Chest To Bar Pull Ups
1 Minute Strict Handstand Push Ups
Rest 1 Minute
Advanced Training
A. 1 Snatch On The Minute For 10 Minutes. Work Up To Something Heavy Then Start The Clock.
B. Back Squat
95% x 1
Rest :30 seconds
85% x 3
Rest :30 seconds
75% x 5
If you have been doing CrossFit for a while and you recover well from your current routine, feel free to add in some of the advanced training. It’s too much volume for most people and is designed for athletes that want to compete, but everyone can benefit from practice. If there are components of the advanced training that look like fun or include goals you want to work toward, ask a coach for help to tailor it for you. As we add more space to the facility we will have plenty of room to play and get fit!
129 total/ 65# snatches
Thank you josh:)
107 2 mats
Worked up to 70# snatches
125/110/100 back squats
143 (2 mats)
Snatches 65,75,85
I think I wrote round 5 down twice!! Oops- prob around 115-120!
Not true:) added right! Why can’t you delete on this blog anymore:)))) ok. I’m done!!
120.
172 Total (barbell pu, box hspu)
50# snatches with bad shoulder.
Light, but was at least doing them right with no pain.
Ah. So, that’s my clean & jerk face! 😛
Love it!
Nice pic Jen! I’m jealous of your clean & jerk form!
Not sure of my total reps but worked on handstand push ups with negatives.
Snatches worked on form, 45#
Back squats, 105#/95#/ 75#
Fun WOD, thanks Mark for encouraging the advanced training!
Crossfit MV:
AMRAP 20
3 Handstand Pushups
6 Ring Dips
8 Box Jumps
17 rounds +2 hspu, stayed unbroken on the ring dips which I was pumped about. Only failed my very last hspu really wanted that last three, but I’ll take it!
191rx
215 on the snatch, the OTM aspect kind of got away from me ~:90 sec
Box squats instead of just back
Then did tabata ghd sit ups with mase.
Felt like a good day!
125, negatives on hspu.. Kipping pull ups.
Snatches 45,50,65,70 PR!!
Back squat working on form 125#
162, scaled pull ups and HSPU.
Did snatches @65#, working on catching it in full squat.
Back squat 190×1, 170×3, 150×5.
Thanks Chris for all of the help and putting up with my attitude.
Love you Kelly!
90/20/0 hand stand push ups stunk so not even count any of them
Snatch 75#
BS 165/155/145
106 HSPU negatives and pull ups from the bar.
Back squats-125×1 115×3 105×5
Snatch-45 worked on form.
Great wod!
131, snatch 65lb were ugly, back squats 155,135,125
Forget my total (shame on me) Averaged 12 calories, 12 ctb and 5 hspus
295,275,245 back squat
snatches at 155