150424

CrossFit Cambridge – CrossFit

Weightlifting

Front Squat (Heavy Set of 6 + 2 Down Sets)

Same theme as the remainder of the week. Heavy, but not max set of 6 in the front squat. Should take about 5 sets to get there (approximately, it’s not a hard and fast rule). Then take 90% (approximately) of that and complete two more sets of 6.

Metcon

Metcon (Time)

5 Rounds for Time:

5 Thrusters (135/95lbs)

10 Bar Facing Burpees

15/12 Calorie Row

*Thrusters should be on the heavy side, however you should be able to complete 5 in a row each time.

**17:00 Time Cap

Accessory

Metcon (No Measure)

Complete the front squats from above, do NOT complete the metcon.

Hang Snatch – Heavy Double – 15 Minute Limit

+

2 Count Pause Back Squat 3 Sets of 10

+

Barbell Step Ups – 3 Sets of 10 (Set up box so leg is parallel)

+

2000M Row Test (ensure you remember your time)

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