151026


CrossFit Cambridge – CrossFit

Weightlifting

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

Conditioning

Metcon (Time)

For Time:

20 Thrusters (95/65lbs)

20 Sumo Deadlift High Pulls

20 Jerks

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.

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