CrossFit Cambridge – CrossFit
Front Squat (3 Sets of 10)
Same weight for all 3 sets. Should be somewhere around 70% of your 1RM. A tough but manageable set of 10 each time.
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 (AMRAP – Rounds and Reps)
“Death By Clean and Jerk”
Minute 1 = 1 Clean and Jerk
Minute 2 = 2 Clean and Jerks
Minute 3 = 3 Clean and Jerks
Etcetera, until you can no longer complete the rx’d reps in the minute.
Weight is ideally “Grace” 135/95lbs, however choose a weight that allows you to get a minimum of 10 rounds in.
Clean and Jerk for today is ground to shoulder to overhead anyway you see fit.