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CrossFit Cambridge – CrossFit

Weightlifting

Back Squat (3 Sets of 5)

Depth Jumps (See below)

After each set of back squats (3 total) perform 5 depth jumps as soon as you can.

Step on top of a box (your choice on height .. start a little lower if you’re unsure of yourself).

Hop off the box and land on two feet.

As soon as you hit the ground, perform a MAX jump (tuck jump basically).

The idea is to jump as high as possible and be as explosive as possible. Perform a total of 5 reps after your 5 back squats.

Metcon

Metcon (5 Rounds for reps)

2:00 AMRAP

5 Power Snatch (95/65lbs)

1 Burpee Box Jump (24/20″)

Rest 1:00

2:00 AMRAP

4 Power Snatch (115/75lbs)

2 Burpee Box Jumps

Rest 1:00

2:00 AMRAP

3 Power Snatch (135/95lbs)

3 Burpee Box Jumps

Rest 1:00

2:00 AMRAP

2 Power Snatch (155/105lbs)

4 Burpee Box Jumps

Rest 1:00

2:00 AMRAP

1 Power Snatch (185/125lbs)

5 Burpee Box Jumps

Box height stays the same. Power snatches increase in weight (even if it’s 5lbs).

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