CrossFit Cape Cod, Tuesday 2/25/14


CrossFit Cape Cod, Tuesday 2/25/14

CrossFit Cape Cod

Workout Of The Day

1 Set Is:
1 Hang Power Snatch
1 Power Snatch From Below The Knees
1 Power Snatch From The Ground
3 Over Head Squats
Do 5 Sets Working To A Heavy Weight, And Resting Between Sets For 2-3 Minutes. The Goal Is To Do All Six Reps As One Unbroken Set And Focus On Being Fast And Solid In Your Movements.
Compare To 1/26/14

Followed By

AMRAP 8 Minutes
4 Power Snatches 135/95
4 Burpees Over The Bar
4 Box Jumps 30/24

Active Recovery This Saturday At 1:30! Come stretch and mobilize for 1 full hour with Amy Squeglia!

16 Responses

  1. The Mastromatteo, Breakfast Morning Dish.

    2 large eggs
    Kalamata Olives
    Large Cherry Tomatoes
    Provolone Cheese
    Green leafy Lettuce
    Olive Oil
    Roast Beef, sliced
    salt n pepper to taste

    Prepare salad with green leafy and cherry tomatoes halted. Rip sliced roast beef and fringe around outer edge of salad. Mash up Kalamata olives to desire and scatter around inner circle.

    Prep egg mixture, crack 2 eggs in bowl, add a little milk, mix to consistency prior to luring (pouring) into pan.

    grate cheese, or thinly slice, so it gets into all of eggs, have ready to add to pan.

    coat pan with some olive oil, medium low heat, don’t let it smoke, add cleaned mushrooms and sauté, once mushrooms cooked to desire, pour in egg mixture, add cheese, mix it up.

    Plate the mushroom and eggs, good to go.. Mangia!

  2. Did 5 sets at 65# for part A. I was really trying to work on my form because it was definitely shaky.

    5 rounds plus 10 reps at 65# and with a 24 inch box, which I have never done before. It felt great considering box jumps were my biggest fear when I first joined CrossFit!

  3. Best night at the box in awhile, inspired by the Open Preview video. Def made me feel like I’m sandbagging.

    Pre-Wod warm-up with Allan (it was his finisher/cool down):

    3 rounds of:
    Legless rope climb
    Handstand walk to ghd
    10 ghd situps
    Handstand walk back to rope

    Part A I used 75# for the first three sets then went up to 95#, really trying to concentrate on form and timing.
    Part B started off with 115# and got thru 4 rds but almost missed the last rep with horrible form so stripped down to 95# for another round plus 4 snatches.