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CrossFit Cambridge – CrossFit

Strength

Front Squat (5 Sets of 6)

Same weight all the way across. 75% or so. If you did this last week, use the same weight.

Muscle-ups

5 Sets of:

A) 1 Strict Muscle Up + 1-3 Kipping MU

B) 1-3 Kipping MU

C) 5-10 Total MU

D) Box Transition (1-5 reps)

E) 5-7 Muscle Up Rows

*Notice there are NO banded transitions today. Muscle up rows are going to be the “easiest” option. To make these more difficult, move your feet as far out in front of you as possible. Try to limit the movement to only using your arms. Don’t allow your legs/feet to help (if possible).

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Thrusters (115/75lbs)

10 Burpee Box Jumps (24/20″)

*Should be able to complete your first round of thruster UB, otherwise it’s a bit too heavy. No more than 2 sets on the thrusters.

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