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CrossFit Cambridge – CrossFit

Strength

Paused Front Squat (5 Heavy Sets of 2)

2 second pause in the bottom.

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

Double Grace (Time)

60 Clean and Jerks (135/95lbs)
A little twist on Grace today – you must complete at least 2 reps at a time touch and go. No single reps today.

12 minute time cap.

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