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CrossFit Cambridge – CrossFit

Strength

Push Press + Split Jerk (5 Heavy Sets of 1 Push Press + 1 Split Jerk)

Muscle-ups

Muscle Up Progressions:

4×5 Ring Beat Swings (hollow body)

20 Dips

1:00 cumulative false grip hang

OR

20 False Grip Ring to Chest Pull ups

20 DEEP Ring Dips

OR

5-10 total MU (your choice strict or kip)

OR

4×5 Muscle Ups with 5 dips at the end of the last muscle up of each set

Conditioning

Metcon (AMRAP – Reps)

50 Toes to Bar

40 Back Squats (155/105 – no rack)

30 Hang Power Cleans

20 Shoulder to Overhead

AMRAP Row Calories/Burpees

(Every 10 calories get up and do 10 burpees)
Score is total calories/burpees.

17:00 time cap.

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