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”.