151028


CrossFit Cambridge – CrossFit

Weightlifting

3 Position Snatch (Build to heavy single)

Hi Hang Snatch + Low Hang Snatch + Snatch

Metcon

Metcon (AMRAP – Reps)

4 Minutes of:

50 Double Unders (90 seconds max or 150 singles)

25 Burpees

AMRAP Front Squats

Rest 1:00

4 Minutes of:

50 Double Unders

25 Burpees

AMRAP Deadlifts

Rest 1:00

4 Minutes of:

50 Double Unders

25 Burpees

AMRAP Push Jerks

Rest 1:00

4 Minutes of:

50 Double Unders

25 Burpees

AMRAP Hang Power Cleans

*One barbell/weight for the lifts.

L5: 185/125lbs

L4: 155/105lbs

L3: 135/95lbs

L2: 115/75lbs

L1: 95/65lbs

Weight should be medium encroaching on the heavy side for some lifts.

Scoring will be total reps combined of each amrap movement (don’t include the DU and burpees).

*Note: scale where needed. Each athlete should have no LESS than 30 seconds to get the lifts in.

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