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CrossFit Cambridge – CrossFit

Strength

Deadlift (5 Sets of 6)

5 sets of 6 TOUCH AND GO deadlifts. Ensure you’re NOT bouncing at the bottom. You want to keep tension throughout the entire eccentric portion of the lift and as soon as you touch the ground, you immediately pull the weight back up.

Strict Pull-Ups

A) 5×5 Negatives (3 second descent)

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

C) 5×5-7 Pull Ups

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

E) 5×5-7 Strict C2B Pull Ups

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

Metcon

Metcon

Metcon (Time)

50 Double Unders

50 Sit Ups

10 Clean and Jerks (185/125lbs)

40 Double Unders

40 Sit Ups

8 Clean and Jerks

30 Double Unders

30 Sit Ups

6 Clean and Jerks

20 Double Unders

20 Sit Ups

4 Clean and Jerks

10 Double Unders

10 Sit Ups

2 Clean and Jerks

C+J is anyway you want. Should be medium/heavy at most. First 10 should be completed in under 90 seconds.

*1:00 max at the double unders each round. Or triple the amount of singles.

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