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CrossFit Cambridge – CrossFit

Strength

Front Squat (Heavy Set of 2 + 2 Down Sets at ~90%)

Muscle-ups

A) 5 Sets of 3-5 Muscle Ups

B) 5 Sets of 1-2 Single Muscle Ups

C) 5 Sets of 1-3 Jumping Muscle Ups (Ensure you are jumping to the BOTTOM of the dip, NOT the top of the movement)

D) 5 Sets of 3-5 Banded Transitions + Dip

E) 5 Sets of 5 Muscle Up Rows (These should be hard for everyone, if they’re easy you’re doing them wrong. Same as the jumping muscle up … ensure you’re pulling to the absolute bottom of the dip)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Clean and Jerks (155/105lbs)

15 Wall Ball (20/14lbs to 10ft)

30 Double Unders

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