150522


CrossFit Cambridge – CrossFit

Strength

Front Squat (3 Sets of 8)

Three sets all at the same weight. Somewhere around 75%+

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. Last rep should be difficult.

Metcon

Metcon (AMRAP – Reps)

1 Minute AMRAP Thrusters (95/65lbs)

1 Minute AMRAP Burpees Over Bar (Anyway)

1 Minute Thrusters

1 Minute AMRAP Burpees Over Bar

Rest 2:00

1 Minute AMRAP Burpees Over Bar

1 Minute AMRAP Thrusters

1 Minute AMRAP Burpees Over Bar

1 Minute AMRAP Thrusters

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