CrossFit Cambridge – CrossFit


Deadlift (4 Sets of 6 – Touch and Go)

Same weight as last week. Remember, touch and go means keeping tension throughout the negative portion of the lift, touching the ground, and immediately pulling the weight back up.

It doesn’t mean bouncing the weight off the ground.


A) 4×5 Negatives (3 second descent)

B) 4x’*’ Pull Ups + Negatives (as many pull ups as you can if <5, then finish off the set with negatives)

C) 4×5-7 Pull Ups

D) 4×5-7 Tempo Pull Ups (Explode up, hold top for 1 second, lower for 2 seconds)

E) 4×5-7 Strict C2B Pull Ups

F) 4×5-7 Strict Tempo C2B Pull Ups (Explode up, hold chest to bar for 1 second, 2 second lower)


Metcon (Time)

Row 500M

6 Muscle Ups

15 Power Snatch (135/95lbs)

6 Muscle Ups

Run 2 Laps

6 Muscle Ups

40 KB Swings (32/24kg)

6 Muscle Ups

30 Burpees

20 Minute Cap

*90 seconds max for each set of muscle ups.

**Sub banded muscle up transitions or muscle up rows today.

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