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CrossFit Cambridge – CrossFit

Strength

Push Press (5 Sets of 6)

Same weight for each set. Same as last week. Around 75%. Should have 1-2 reps left in the tank on your first set.

Ring Dips

A) 5 Sets of 5-10 Strict Tempo Ring Dips (2 seconds down, 2 second hold at bottom)

B) 5 Sets of 2-4 Ring Dips

C) 15-20 Total Ring Dips

D) 5 Sets of 8-10 Assisted Ring Dips

E) 5 Sets of 10 Parallette Dips

Metcon

Metcon (5 Rounds for time)

5 Sets of 500M Row

*If there are enough rowers, work : rest will be 1:1.

**If there are more athletes than rowers, choose someone similar to your rowing ability and switch on and off with them.

***Your rows should be approximately a 90-95% effort. Should be quicker than what you row in a metcon.

This may not seem like much, however if you complete it appropriately you will definitely know it.

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