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Sep
CrossFit Cape Cod Tuesday 9/2/14 WOD & Announcements
Bring a friend (or 10) Saturday, September 13th at 9am To CrossFit Cape Cod!
CrossFit Cape Cod
Workout Of The Day
A.
Establish a 1 Rep Max
Clean Jerk and Clean Without Dropping the Bar
B.
21-15-9
Deadlifts 225/155*
Handstand Push Ups
*Scale as Needed
Announcements:
Clear Your Calendar Saturday, October 18th. We will be hosting a Competition. Space will be limited. Registration will open this week.
The new morning class times will be, 5:30am, 6:30am 8:30am, 9:30am Starting Today, Tuesday, 9/2/14
Afternoon classes will remain the same.
Fun wod today. Subbed hspu for push press. Hope everyone had a nice long weekend!
A: 195#
B: 8:07 RX-ish (HSPU with 2-10# plates and a sit up mat on top).
First time doing any sort of HSPU.
A. 245# C&J&C…..GOT 255# PR. ON C&J but no last clean.
B. 8:45 Rx with towel wipe down between rounds. for some reason I was real sweaty!!
235 clean and jerk. Close but no dice on the second clean.
I tweaked my back after a long car ride last week so I decided not to do the Deadlifts . Did HSPUs to a blue ab mat.
A) 235#- couldn’t get last clean @ 245#
B) 6:56- 225# & 2 abmat HSPU
I was asked to take it easy today, so these were Mark’s modifications for me. 😝
A) did hang power cleans. Worked with 65#, keeping it close, & fast elbows.
B) 95# deadlifts and push up negatives on the ground.
Oh, 9:15 for part B
A. 125# c&j&c.
B. 10:49, 155# and box hspu. I almost hit my head on the rower while sliding off of the box and onto the floor to dismount. It could not have been too pretty.
A: 80# c&j&c. Not heavy but still a PR for me. I’m working on those elbows, Mason.
B: 9:57 115#, box HSPU
Good job!
A 110# really need to work on th jerk
B 11:19 Rx 1 AB mat ( i got a couple of no reps from Mason) I did redos Thanks Mason for great coaching )
A.) 105#
B.) 8:17 125# DL and HSPU using a 15# plate w/ 1 ab mat on top