CrossFit Cambridge – CrossFit
Back Squat (Heavy Set of 5 + 2 Sets of 10)
Build to a heavy set of 5. Then perform 2 sets of 10 (around 75% of your heavy set of 5).
Strict Muscle Ups (See Below)
Didn’t we just do these Monday? Yup, now they’re strict.
A)Accumulate 1-2:00 in false grip + 15 strict dips and 15 strict pull ups
B)Accumulate 1-2:00 in false grip + 15 total banded transitions
C)Accumulate 1-2:00 in false grip + 10-15 HARD jumping muscle ups
D)5-15 total strict muscle ups
E)4 Sets of: 2-5 UB Strict Muscle Ups
20 Thrusters (95/65lbs)
20 Sumo Deadlift High Pulls
20 Back Squats
20 Front Squats
*EMOM Complete 5 Burpees starting at 1:00
**Same weight for all the movements
***RX+ is 135/95lbs and sub OHS for back squats.
****12:00 Cap … you may not finish, that’s ok, but you better be working hard. High intensity on this one.