WOD

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7
Oct

Crossfit Cape Cod 10/8/2021

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds)

EMOM 15:00

Min 1: 15 KBS 1.5/1.0

Min 2: 15/12 Cal Row

Min 3: 15 Goblet Squats

RX+ KBS 2.0/1.5#

Clean Grip Deadlift (3 X 3)

Overhand grip on both hands only
Warm-up with 8 reps @50%, 6 reps @60%

then,

1st set 70% of 1 RM DL

2nd set 75%

3rd set 80%

slow, controlled, reset each rep not TNG

6
Oct

Crossfit Cape Cod 10/7/2021

CrossFit Cape Cod – CrossFit

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Pausing Power Clean into Front Squat (5 X 3)

70-75% of 1 RM Clean

2 sec pause in catch then continue down into front squat. Reset each rep

Metcon (AMRAP – Reps)

9:00 Clock

Run 800m, in remaining time, perform max strict press 95/65#

Every time you drop or rest, perform 5 pull ups.

SCORE= reps of strict press

3
Oct

Crossfit Cape Cod 10/4/2021

CrossFit Cape Cod – CrossFit

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Weighted Push-ups (4-3-2-1 Build to heavy single)

Don’t have your push-ups from the floor yet? No problem. The substitution for this is low band on the rig so the band is underneath your chest

Metcon (AMRAP – Rounds and Reps)

16:00 Time Cap

400m Run then,

4 rounds of

5 Wall Walks

10 Ring Rows

20 Lunges

then 400m run to finish

RX+ chest o bar pull ups

2
Oct

Crossfit Cape Cod10/3/2021

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner 25:00 AMRAP

40 Cal Row

4 Rope Climbs

10 Single Arm Dbell Devils Press 50/35#

20 Box Jump overs 24/20″

200m Run Together

Sub for Rope Climb= 7 Knees to Elbow for 1 Rope Climb