150429


CrossFit Cambridge – CrossFit

Strength

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)

Metcon

Metcon (Time)

3 Rounds for Time

20 Burpees

10 Hang Power Cleans (185/125lbs)

Weight should be medium, maybe a little heavy. Should be able to complete 5+ unbroken.

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