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CrossFit Cambridge – CrossFit

Strength

Deadlift (5 Sets of 4)

Ideally slightly heavier than last week’s 5×5. Just slightly. Dead stop for each one.

Strict Pull-Ups

A) 5×5 Negatives (3 second descent)

B) 5x’*’ Pull Ups + Negatives (as many pull ups as you can if <5, then finish off the set with negatives)

C) 5×5 Pull Ups

D) 5×5 Tempo Pull Ups (Explode up, hold top for 1 second, lower for 2 seconds)

E) 5×5 Strict C2B Pull Ups

F) 5×5 Strict Tempo C2B Pull Ups (Explode up, hold chest to bar for 1 second, 2 second lower)

Metcon

Metcon (Time)

5 Rounds for Time:

5 Deadlifts (275/185lbs)

10 Burpees

Intent is to be FAST on this one. Deadlift weight should be pretty close to unbroken each round. It should not be heavier than 70%.

This will be regular burpees. That doesn’t mean they’re sloppy. Ensure you’re hitting the deck and jumping ALL THE WAY UP. Hands above head and hips fully open. No diagonal burpees.

Ideally under 5:00.

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