3
May
CrossFit Cape Cod Monday May 4th
CrossFit Cape Cod WOD
A.
Over Head Squat
3-3-3-3-3
Use Approximately 85% Of Your 1 Rep Max
If The Overhead Squat Is Not An Option For You Do Front Squats Or Overhead Lunges
B.
3 x 6:00 Rounds
1 Minute Overhead Squat 95/65
1 Minute Pull Ups
Ron 400m As Fast As Possible
Rest Until The Clock Hits 6:00 And Repeat A Total Of 3 Rounds.
Score Reps and Round Times.
Advanced Training
Use 115-135/75-95 For The B. Part
Snatch
55% x 5
65% x 4
75% x 3
85% x 1 x 5 Sets
In Between Each Set Do 10 GHD Sit Ups For A Total Of 80 GHD Sit Ups
Don’t Exceed The % Work On Hitting Positions Speed And Precision. Take Approximately 2:00 Between Sets.
105(3), 115 (1)
Didn’t keep very good track of part b
10-12 ohs and pull-ups per round
Oh! And beware there appears to be a dead chupacabra or whatever it’s called on the 400m run!!
I gotta know who spotted that first in the 530AM crew???
55# ohs
62 reps total 45# ohs, parallel ring rows.
35, 45, 50, 55# on advanced part. Thanks Amy for the company:)
A.) 145#x 3 FS
B.) 12/10 3:39, 12/10 3:43, 12/10 3:45 @ 65# FS, kneeling PU
80X3
10/15 3:38…10/15 3:47…8/12 3:48
100×3
14/5 4:00, 12/4 4:03, 12/4 4:09, 65# and worked on kipping pull ups
255# x3
15/10, 4:02
10/15, 4:13
12/11 4:07
That last round was real tough
A) 115# x3
B) 10, 11, 3:36; 9, 12, 3:38; 9, 12, 3:41 @ 95# OHS
Adv) 65#, 75#, 85#, 100# snatch
Thanks for the push on the run Josh! Always a good challenge to try and chase someone down. 🙂
A. front squat 295#x3
B.23/28, 21/26, 21/23 115# just over 4 min to finish first to 4:22 for the last i couldn’t breath!! but my estimated 400m ended up 500m oops!! Almost forgot what it felt like to work out it’s been so long!!
Oh and I love the rope photo!! Thats mantle material!!!
105×3. PR!
62 reps. 3:48, 3:51,3:51