150925

CrossFit Cambridge – CrossFit

Strength

Power Clean (5 Sets of 3 – NO Touch and Go)

Pull-ups (See Below)

We will be working on kipping pull ups today. If you’re not quite there due to strength yet, not to worry. Just work on the “kip” and omit the actual pull up part. Beat swings are just as challenging if completed correctly.

A) 5 Sets of 5-10 Beat Swings on Rings or Bar (bar is preferred, rings if necessary)

B) 20 Total Kipping Pull Ups

C) 5 Sets of 5-10 Kipping Pull Ups

D) 5 Sets of 5-10 Kipping C2B Pull Ups

E) If and only if, you are able to complete all of the above, work on the same progressions, but for butterfly.

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
IDEALLY this one is on the quicker side (<10 minutes). However, depending on your current skill level for the movements, there might be some variability.

You may use one abmat for the HSPU (does NOT count as RX), other than that, scale to pike push ups.

15:00 Cap

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