WOD

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25
Jul

Crossfit Cape Cod 7/26/2021

CrossFit Cape Cod – CrossFit

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Back Rack Lunge (3 X 4 per leg)

Build to moderately heavy weight and then stay at that weight across

Metcon (Time)

For Time

30-20-10

KBS 1.5/1.0

T2B

Pistols

RX+ 2.0/1.5

200m Run after each set, end with run.

24
Jul

Crossfit Cape Cod 7/25/2021

CrossFit Cape Cod – CrossFit

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Metcon (3 Rounds for reps)

12:00 EMOM

Min 1: Max Deadlifts 185/135#

Min 2: Max Box Jump overs 24/20″

Min 3: Max Cal Row

Min 4: REST

Power Snatch (8:00 EMOM 1 PSnatch + 1 HPSnatch)

Building in weight

Focus on speed in the 2nd pull

21
Jul

Crossfit Cape Cod 7/22/2021

CrossFit Cape Cod – CrossFit

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Clean Grip Deadlift (4 X 2 @ 95% of 1 RM Clean)

Overhand grip on both hands only
Can reset each rep

Same weight across

Metcon (Time)

3 Rounds for Time

30 Sit ups

20 SDLHP 115/75#

10 Push Press

Run 400M

Add 10 reps to sit-ups each round,

5 reps to SDLHP and Push Press each round