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CrossFit Cambridge – CrossFit

We will be starting our gymnastics strength work this week. Pair it with the regular strength lift. Alternate between the two until one is completed. We will be starting classes 5 minutes early to ensure we get the work completed.

Weightlifting

Back Squat (Heavy Set of 4 + 2 Down Sets)

Heavy set, not a max. Then take approximately 90% and complete two more sets of 4.

Gymnastics

Handstand Push-ups (Complete 30 Strict Handstand Push Ups )

Take as many sets as you need to complete 30 strict HSPU. Perform these in between back squat sets. You may use up to one abmat for assistance, any more than that and you will need to choose a different option. Such as …

A)30 Strict Pike Push Ups (as high/low as necessary)

B)Accumulate 1:30 in a Handstand

C)Accumulate 1:30 in a Pike Handstand

Metcon

Metcon (Time)

2 rounds for time of:

1,000-meter row

50 Thrusters (65/45)

30 chest-to-bar pull-ups
15 minute time cap.

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