150612


CrossFit Cambridge – CrossFit

Strength

Front Squat (3 Sets of 6)

Same weight for each set. Approximately 75%.

Muscle-ups

A) 4 Sets of 3-6 Muscle Ups

B) 4 Sets of 1-3 Single Muscle Ups

C) 4 Sets of 2-4 Jumping Muscle Ups (Ensure you are jumping to the BOTTOM of the dip, NOT the top of the movement)

D) 4 Sets of 4-6 Banded Transitions + Dip

E) 4 Sets of 6 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

Metcon (Time)

10 Rounds:

10 Wall Balls (20/14lbs to 10′)

10 Burpees

15 Minute Cap

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