WOD

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19
Jul

Crossfit Cape Cod 7/20/2021

CrossFit Cape Cod – CrossFit

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Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Modifications for Ring MU’s:

work on bar MU’s

C2B Pull ups

Burpee Pull up

Strict Pull ups

Accessory Work

3 Sets:

25 Russian Twists

25 Hollow Rocks

25 Barbells Twists

16
Jul

Crossfit Cape Cod 7/17/2021

CrossFit Cape Cod – CrossFit

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Power Clean (5 x 3 at 80% Touch and Go)

Focus on sweeping the bar through the hips-no bounce off thighs

Power Clean (5 x 3 at 80% Touch and Go)

Focus on sweeping the bar through the hips-no bounce off thighs

Metcon (Time)

5 Rounds For Time

9 burpees over bar

7 Power Cleans 155/105#

5 HSPU’s

RX+ HSPU 4″/2″ deficit