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CrossFit Cambridge – CrossFit

Strength

Push Press (4 Sets of 8 )

Same weight as last week. If you didn’t do it last week, should be somewhere around 75%.

Ring Dips (Strict. Alternate with the push press.)

A) 4 Sets of 5-10 Strict Ring Dips (add a 2 second negative if you hit 10)

B) 4 Sets of 2-4 Ring Dips

C) 15 Total Ring Dips

D) 4 Sets of 8-10 Assisted Ring Dips

E) 4 Sets of 10 Parallette Dips

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Scoring for today will be rounds first then total reps.

However, that doesn’t mean you should just do 1 pull up each time and then go for another run.

You want to take the pull ups just shy of failure each round.

If you’re using a band, all pull ups are to be strict. Choose a band that allows you to get no less than 7 reps each round.

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