CrossFit Cape Cod Tuesday April 21st

20
Apr

CrossFit Cape Cod Tuesday April 21st

Cutrona-CrossFit LOW-0533

CrossFit Cape Cod WOD

For time:
Shoulder press, 10 reps
Overhead squat, 15 reps
Push press, 20 reps
Front squat, 25 reps
Push jerk, 30 reps
Back squat, 35 reps

Advanced Use 115/75

Adv. Intermediate Intermediate Use 105/65

Intermediate Use 95/55

Beginner 75/45 or less.

Finisher:

100 Band Pull Aparts

Advanced Training

A.

5 Sets

Snatch Complex

1 High Hang

1 From The Knees

1 From The Ground

+

3 Weighted Pull Ups

Rest As Needed Between Rounds.

B.

60 Back Extensions

then

60 GHD Sit Ups

then

60 Band Pull Aparts

11 Responses