CrossFit Cape Cod Workout Of The Day

1 Rep Max Power Clean

Followed By

On The Minute For As Long As You Can Continue:

3 Power Cleans
3 Front Squats
3 Jerks

Use A Weight That You Can Do At Least 5 Rounds With. 
Advanced 165/115
Intermediate 135/95
Intermediate/Beginner 115/75
Beginner 95/65

Arm yourself with knowledge before this years Nutrition Challenge

14 Responses

  1. Annmarie

    90 on the clean – 6 rounds at 65# then 4 more at 50# – I could have gone all day at 50# lol Thanks Amanda!

  2. Anonymous

    Chris J

    Super fun wod and awesome energy in the box tonight!

    A) 195# same as old pr

    B) 9 rounds plus 3 cleans 3 FS’s 1 jerk

    SMART GOALS: Weigh in- 181.4 (up 1.2lbs from last week)

    Erik, you don’t have to miss burpees they’re right under your nose just go down and get them… then get up… then jump and clap… repeat until you throw up lol

  3. Anonymous

    Dave S.- Mark, you have put some awesome workouts together lately. Today was no exception! Thank you, loved this one. A) 225 B) 135 x 15 rounds probably should have gone heavier but thought I would struggle with 135.Fun wod, thanks again!