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%.

Strict Pull-Ups

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)


Metcon (Time)

Row 1000M

25 Clean and Jerks (185/125lbs)

Run 3 Laps

15:00 Cap

Weight should be on the heavier side. Perhaps around 70%. Clean and jerks are anyway you want.

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