CrossFit Cambridge – CrossFit
Deadlift (3 Sets of 6 – Touch and Go)
Touch and go for each rep, keep tension on the bar and your posterior chain. Same weight for each set. Somewhere around 75%.
A) 4×6 Negatives (3 second descent)
B) 4x’*’ Pull Ups + Negatives (as many pull ups as you can if <6, then finish off the set with negatives)
C) 4×6 Pull Ups
D) 4×6 Tempo Pull Ups (Explode up, hold top for 1 second, lower for 2 seconds)
E) 4×6 Strict C2B Pull Ups
F) 4×6 Strict Tempo C2B Pull Ups (Explode up, hold chest to bar for 1 second, 2 second lower)
25 Clean and Jerks (185/125lbs)
Run 3 Laps
Weight should be on the heavier side. Perhaps around 70%. Clean and jerks are anyway you want.