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CrossFit Cambridge – CrossFit

Weightlifting

Push Press (Heavy Set of 6 + 2 Down Sets)

Same idea as yesterday’s squat. Build to a heavy set of 6 (not a max) in about 5 sets. Then take off approximately 10% and perform 2 more sets of 6.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

7 Power Snatches (135/95lbs)

Row 250M
Those doing the extra, omit this metcon. OMIT IT!

Accessory

Clean and Jerk (Moderate Single – 15 Minute Limit )

Muscle-ups (See Below)

Ideally start your session with these. If you are unable to complete muscle ups then please follow this … https://vimeo.com/84253241

I won’t be posting it again. Bookmark it, save it, do whatever you need to do. You need to complete the series 3x/week.

Or

4 Sets of 3-5 Strict Muscle Ups

Add weight if possible. Rest 2:00 between sets. If 3 is too many to perform in a row, complete as many strict muscle ups in 7:00 … don’t go to failure, each rep should be smooth.

If you have kipping muscle ups, but not strict ones, complete them in a band.

Seated Dumbbell Press (4 Sets of 8 with 3 second ascent/descent )

Chest Supported Barbell Row (4 Sets of 8 – 2 second ascent/descent/hold)

Make sure you’re holding the top of the lift for 2 seconds. Attempt to keep the barbell in contact with the underside of the bench.

Front/Latera/Posterior Shoulder Raise (2 Sets of 10, 1 Set to Failure)

10 front, 10 lateral, 10 posterior all one after the next for 2 sets. On your third set do 10/10/max.

Conditioning

Metcon (No Measure)

30 Minute Recovery Jog

*Low intensity, steady state the entire 30 minutes.

**If possible, complete this in the morning.

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