CrossFit Cambridge – CrossFit


Overhead Squat (Perfect Set of 5)

Only go as low as you’re able to without losing proper form. If that means a quarter squat, it’s a quarter squat. Of course we want you to gain the mobility and flexibility to perform a full depth OHS, but slowly and surely.

If you are uncomfortable attempting this movement you may substitute it out for a front squat. Same rep scheme.

Front Squat (Heavy Set of 5)

Strict Pull-Ups (Difficult Set of 5)

Strict set of 5, or negative set of 5. No bands today.

At minimum, complete 4 sets of 5 (negative, strict, or weighted strict).


Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Push Ups

10 Box Jumps (30/24″)

10 Clean and Jerks (95/65lbs)

*If you’re not comfortable doing the rx height for box jumps, use a height that is higher than “normal” for you. Even if you add an extra 25lb plate on top.

**Clean and jerks are supposed to be light, keep them that way. “Ground to shoulder to overhead”.

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