19
May
CrossFit Cape Cod Wednesday May 20th
CrossFit Cape Cod WOD
4 Rounds
Row 250m
100m Sled Pull 3 plates/2plates
Run 200m
Go Every 6 Minutes
Advanced Training
A.
Push Press
1×95%
rest :30 seconds
2×85%
rest :30 seconds
3×75%
B.
Work To A 1 Rep Max Pause Front Squat (3 second pause)
You’re welcome to the rest of the classes for increasing the time limit:)) SO SO hard but great! No idea of times but did it!
Oh man my legs will thank me someday…Thanks Meghan for inspiring me to leave my ONE plate on the sled!
75, 65, 55 pp
110# on back squat
Anytime! Totally needed someone encouraging me on those!
All I can say is “UGH”. My very first time with sled pulls. Didn’t think I could do them at all. Did one round with one plate and then took it off. So happy to be done. Great workout! Great crew at 9:30.
Sled pulls at 5:30 am, before coffee. I was questioning my sanity on the third round. I have no idea what my times were. I just know I was last and it was a BIG class.
This was toatlly mental for me. Did the first two rounds with 2 plates. Told myself I couldn’t do it with 2 plates the third round,so I took one plate off. Then, I got mad at myself for taking it off so I put it back on for the fourth round!! No idea my times just happy to finish 🙂
Oy.
And I keep going back.
I love it!
Phew, tough one! Special thanks to Terri for letting me chase you…otherwise I may still be in the parking lot! Great job 9:30 class!
3:40, 3:38, 3:59, 3:36 Rx
Worked my way down from 130# to 95# doing a pyramid of 1,2,3, etc.
Front squat pause 1rm of 230#
Approx. 4 or so minutes per round, rx.
AT: A)110×1, 100×2, 95×3
B) 165# pause FS
I felt pretty unpopular today! Yes I did this today and it hurt but I loved it!
AT worked up to 215 then deloaded to 195,175
FS 245 Pause
Not sure if I scored this right…4:48, 5:46, 6:00, 6:09 end time was 26:39 RX
Thanks to Mark and Liz for pointing out that the clock stopped at 32:00 and I thought I ended 36:39
I think I was a little delusional after that, nice to have Sarah coaching and encouraging on the sled pulls!
PP 90/80/70….FS 135 with 3 sec pause