CrossFit Cape Cod Monday May 4th

3
May

CrossFit Cape Cod Monday May 4th

cldrope

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.

12 Responses

  1. Erin Meagher

    105(3), 115 (1)
    Didn’t keep very good track of part b
    10-12 ohs and pull-ups per round

    1. Erin Meagher

      Oh! And beware there appears to be a dead chupacabra or whatever it’s called on the 400m run!!

  2. Sarah S

    55# ohs
    62 reps total 45# ohs, parallel ring rows.
    35, 45, 50, 55# on advanced part. Thanks Amy for the company:)

  3. Caroline

    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. 🙂

  4. Allan Fleck

    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!!