CrossFit Cambridge – CrossFit
Deadlift (Heavy Set of 4 + 1 Down Set at ~90%)
Dead stop on the floor each rep. NO touch and go. Still keep tension though.
Strict Pull-Ups (5 Sets of 5)
Alternate between deadlifts and pull-ups. Here are your pull-up options:
A) 5×5 Negatives (3 second descent)
B) 5x’*’ Pull Ups + Negatives (as many pull ups as you can if <5, then finish off the set with negatives)
C) 5×5 Pull Ups
D) 5×5 Tempo Pull Ups (Explode up, hold top for 1 second, lower for 2 seconds)
E) 5×5 Strict C2B Pull Ups
F) 5×5 Strict Tempo C2B Pull Ups (Explode up, hold chest to bar for 1 second, 2 second lower)
3 Rounds for Time
10 Hang Power Cleans (185/125lbs)
Weight should be medium, maybe a little heavy. Should be able to complete 5+ unbroken.