CrossFit Cape Cod Workout Of The Day

10 Power Snatches
50 Double Unders
8 Power Snatches
40 Double Unders
6 Power Snatches
30 Double Unders
4 Power Snatches
20 Double Unders
2 Power Snatches
10 Double Unders
Adv. 135/95

16 Responses

  1. did this rx in 10:35. its the first time in 3 months I was able to do any weight overhead (thanks to some crippling shoulder work, thanks shanna beavers). the weight was to heavy for me. should have gone 115 with good form.

  2. Anonymous

    Lights out at 10:56. Started at 135lbs/singles, but it got ugly after 7 reps. Dropped to 115lbs for the rest.
    Felt great. Winning my battle against TLS one breath at a time.

  3. 8:19 55# shoulder felt pretty good lifting the bar overhead, still issues on the way back down. But it feels good to start lifting weights again. Just can’t rush it. Good work 5:30 group!
    Hahhaaa Sarah S. They worked hard today and kept focus.

  4. Andy M.

    9:50 with 115# and double unders. Knee is starting to feel a little better. Just gotta stay away from those squats.

  5. Anonymous

    Adam said…
    9:35, 115#, as 125# felt too heavy to be done correctly; double-unders. Awesome seeing Kurt back for the WOD motivation he always brings!

    + 86 burpees for challenge, because I lost an accurate count weeks ago. Planning 87 today, 88 tomorrow, etc., to finish day 100 / 100 burpees before Christmas.

    – AB

  6. Anonymous

    Adam said…
    Forgot to thank Jon – great class and thanks for staying with us to give constant feedback and correct form when things get sloppy with fatigue. Definitely helped to have an objective observer offering critique & real-time advice throughout the workout.
    – AB

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