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Mark H.
CrossFit Cape Cod Workout Of The Day
1. Establish a 3 Rep Max Back Squat
2.Masters WOD 1&2-(Full Video Explanation Below)
With a 7 Minute Clock Complete The Following
1 Minute Max Reps Thrusters 95/65
Immediately Followed By: AMRAP in the remaining 6 Minutes
5 Pull Ups
10 Power Cleans
15 Double Unders
MOBILITY: Unglue yourself with the lacrosse ball and this.
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Adult Gymnastics 1:30pm Friday! 4 Spots Left!
14 comments:
Burpees Day 18!!! Sunday Will Be A Rest Day For The Remainder Of The Challenge.
Gymnastics please
Count me in for gymnastics Friday
A. 185# x3 (235# x1 PR)
B. 12 @95#
C. 3 rounds Rx
a. 170#
b. 21 RX
c. 4 rds + 5 pull ups + 5 p cleans RX
I did the Burpees.
three rounds Rx
155 x3
not sure how many at 95 but i'm sure i didn't break any records.
a. 155
b. 19 rx
c. 3 rounds plus 4 pullups rx
Kurt M
275 Back Squat
21 Thrusters 1 minute
3 complete rounds double unders which totally killed my score!
18 burpees done
a. 90#
b. 12@45#
c. 4 rds - red band/45#
18 burpees
100# backsquat
6 thrusters @ 65#
2 rounds plus 5 pullups (red band) & 5 cleans.
Nice work today Crew! Some great moments this evening-really smart CrossFitters making good choices favoring form and stimulus/progress over sloppy number chasing:) Very respectable.
315x3 (was my 1 rep max a couple months ago
26 thrusters and 5 rounds on the metcon.
I would like to do a kipping clinic with everybody. We can cover kipping and butterfly kipping. Also kipping in bands. Saturday at 12:30 work for everyone followed by a WOD?
#225 x 3 reps....15 thrusters and 3 rounds...i want in on the butterfly kip clinic but this Saturday at 1230 won't work...next time
375# x3 reps
27 Thrusters
3 rnds + 5 pull ups (50 singles on rope)
If theres still room in the rhythmic floor exercise gymnastics class, I'd like a spot please. Thanks.
-Zach
18 burpees
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