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CrossFit Cambridge – CrossFit

Strength

Push Press (3 Sets of 10)

Same weight for 3 working sets of 10. Approximately 70ish% of your estimated 1RM. Last rep or two may be a grind, nothing harder than that.

Strict Ring Dips (5 Sets of 5)

Use a band if required (should be a lighter band than last week as it’s half the reps). It should be a struggle to complete your fifth rep, but don’t fail.

If you’re able to complete 5 dips without a band then add a tempo of 2 seconds at the top, 2 second descent, 2 seconds at the bottom, and 2 seconds on the way up. If you’re able to complete this then feel free to add weight.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
75/55lbs is rx. These should be LIGHT. If they are not light, scale them so they are! 7:00 cap on this workout. L.I.G.H.T.

Just because they are light doesn’t mean your form can go to shit though. Ass down, chest up, shoulders back for each rep.

You’re going to want to use your hook grip on this one, otherwise you’ll be feeling like Popeye in no time!

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