CrossFit Cape Cod, Wednesday 4/16/14

16
Apr

CrossFit Cape Cod, Wednesday 4/16/14

Don Mckenney, 90yrs young.
From www.crossfit.com


CrossFit Cape Cod

Workout Of The Day

Not For time:
Deadlift
1-1-1-1-1
Work On Ring Dips Between Sets.
If You Cant Do Unassisted Ring Dips Do Dips On Boxes. These Sets Are Not To Failure. Focus on position and range of motion, for every rep on all 4 sets.

Followed By

5 Rounds Of
12 Power Cleans 95/65
24 Double Unders

21 Responses

  1. 220# on the DL, 5# PR (thanks Mark!), 5 ring dips per round with a red band, first time on the rings. 11:14 on the WOD, Rx. It’s amazing how much focus double unders require.

  2. 165# dl pr but only because I’ve never maxed dead lifts before. Ring dips with red and purple bands. 12:00 rx with mixed singles and doubles.

  3. Wasn’t able to make it yesterday so did it today with Amy S.
    A.) stopped at 135#, not nearly my PR but today was a double WOD day for me, did box dips, unsure how to do the rings
    B.) 11:01 RX