150715


CrossFit Cambridge – CrossFit

Strength

Sumo Deadlift (10-8-6-4-2)

Warm up, and then hit the above rep scheme. Each set should be heavy, but not a maximal effort.

Pull-ups

Complete 20-30 Total Negative Pull Ups

Try to make each negative 3-5 seconds (no longer than that). Take as many sets as you need.

Metcon

Metcon (Time)

3 Rounds for Time:

Run 400M

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Run 400M

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Run 400M

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Same weight for each lift. Rx’d weight will be 185/125lbs. On the heavy side.

17:00 Cap

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