3,2,1 GO! 1st Reps Of The Filthy 50
CrossFit Cape Cod Workout Of The Day
1.Masters WOD #3 Without a Time Cap. Establish In 1 Set, 1 Snatch and 3 Overhead Squats For Max Weight
Followed By
2. 3 Rounds For Time
Sled Drag 1/2 The Lot-Hold The Rope Between Your Legs. Use enough weight that you can walk heel to toe and power through with the hamstrings. This is a long stride walk not a run.
Farmers Carry 1/2 The Lot and Back 70/50
Sprint to the 200m line and back.
Click the image for Updates and Info!
16 comments:
Day 19 Of The Burpee Challenge!!!
I posted late in the comments that I would like to do a kipping clinic with everyone that would cover kipping in bands, gymnastic kip and butterfly kip. I proposed Saturday at 12:30 but if there is another time that was universally good for everyone I am game!
There are only 1 or 2 spots left in the adult gymnastics class Friday at 1:30!
I'm out of town this weekend but would do it another time. Love my new Nano 2.0s :)
Best shoe for CrossFit- don't miss the 1 week sale until Saturday!
What is a farmer's carry?
Mark I would love to do the kipping clinic on sat. I need a lot of help with that. I want to do the gymnastic one too but I am working during both of those times. Thank you again for the motivation today. Couldn't do it without you guys!
~nina
Annmarie-there will be 12 little men and women in overalls on tiny tractors, each combined weigh 50-70lbs. We will be carrying each one of them around a little bit during the workout today.
Nina keep up the great work!
Had a great time working out with everyone at the 930am, look forward to dropping in for the rest of the week. -Shawn
Snatch/OHS - 85 lbs
Sled pull - 155 + greg benton = 320:) - 1.5 farmers carry - I think was about 7:31
Thanks for a great class Mike M!
Burpees done!
Snatch 95 overhead squat!
380 lbs sled pull, 2 pood farmers carry, 200 m run
Rx'd
Kurt M
Thanks for letting me work in to the 3:30 class guys and gals-fun to take a class!
185 on the snatch and ohs- in 08 I could literally only overhead 45lbs in workouts! For those of you that find it frustrating- keep working at it! Very rewarding to conquer a weakness!
Part 2. Uncharacteristicaly didn't keep track- I do know that Derek and I used the 85&90lb Dumbells for the Farmers carry. The KBs were harder to grip though!
Great work everybody!
135 snatch and OHS combo
Part 2
6:08 rx'd
2 Pood Farmer Carry
380# of weights + sled
Day 19 done.
60# snatch/ohs
7:08 - 180# sled pull, 53# KBs
19 burpees done
Overheads are tough for me so I see lots of room for improvement. #65 on the snatch and OH combo...rx'd the rest in 7 minutes....then i put away 50,000lbs worth of weights...good 630 session with Amanda!!!
Snatch/oh combo 80 pounds
165 plus sled. 53 pound kettlebells. 6:24. Should have gone heavier on the sled. Next time.
Snatch/OHS 40#, 8:24 95# on the sled and 40# farmers carry- Sabra
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