WOD

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14
Nov

Crossfit Cape Cod 11/15/2021

CrossFit Cape Cod – CrossFit

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Accessory Work

Weighted Bulgarian Split Squat

3 X 12 reps per leg

use dumbbells or Kettlebells- Note weight used in Notes

Purpose: unilateral work is beneficial in determining imbalances and targeting areas that might be prone to injury.

Set up: With calf against the bench, take 3 steps forward, heel to toe. Back foot resting on bench.

As you drop the back leg to kiss the ground, shoulders are pinned back to keep an upright torso position.

Metcon (Time)

7 Rounds for Time

7 Power Snatch 95/65#

20 OH Walking lunge

7 Bar Facing Burpees

Metcon (Time)

7 Rounds for Time

7 Power Snatch 95/65#

20 OH Walking lunge

7 Bar Facing Burpees

13
Nov

Crossfit Cape Cod 11/14/2021

CrossFit Cape Cod – CrossFit

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Saman (Time)

8 Rounds for Time:

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave

12
Nov

Crossfit Cape Cod 11/13/2021

CrossFit Cape Cod – CrossFit

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Metcon (Time)

18:00 CAP

21-18-15-12-9-6-3

Box Jump Overs 24/20″

Shoulder to Overhead 115/75#

Accessory Work

3 X 50m Farmer Carry 2.0/1.5

After each 50m hold the KB’s for 2:00. If you can’t hold for straight two minutes without putting down, then accumulate the 2:00.

This is to help with grip strength.

10
Nov

Crossfit Cape Cod 11/11/2021

CrossFit Cape Cod – CrossFit

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Deck of Cards AMRAP 24 (AMRAP – Reps)

With a deck of cards

Pick 4 movements

Assign to each suit.

Do the number of reps on card

Aces are 1 rep

Face cards are 10 reps

Jokers are 15 Reps

Week 2 MU volume (No Measure)

Practice: Top down Toe Nail progression

A: Ring Pull Up 3-2-2-2-2-2

B: Ring Dip: 4-3-3-3-3-3

9
Nov

Crossfit Cape Cod 11/10/2021

CrossFit Cape Cod – CrossFit

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Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here