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CrossFit Cambridge – CrossFit

Weightlifting

Deadlift (Heavy Set of 6 + 1 Down Set)

Dead stop each time, hands will stay on the bar, but don’t rebound off the bottom. NO touch and go. Only 1 down set (-10%) today. Same thing, not a max, just a heavy set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Russian Kettlebell Swings (32/24kg)

15 Box Jump Overs (24/20″)

You can clear the box, or jump on it and over it. Your choice.

Extra

Metcon (No Measure)

This isn’t a metcon, it’s just easier to program this way. Today, you will complete the CWOD as well.

Accessory:

Stiff legged Deadlifts 4 Sets of 8. Ensure a minimum 3 second descent and a controlled ascent. If you’re flexible enough to touch the floor you can widen your grip or stand on plates.

T-Bar Row: 4 Sets of 8. Explode up (minimum body english), 2 second descent.

Glute Ham Raises: 3 Sets of 12, 1 Set to Failure

Add weight/band if necessary.

Gymnastics:

Handstand Push Ups – Test 50 Strict for Time – 5:00 Cap

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