151110


CrossFit Cambridge – CrossFit

Weightlifting

Push Jerk (5 Sets of 3)

Bent Over Row (5 Sets of 8-10)

Use two dumbbells or kettlebells. From a standing position holding the weight, perform a straight legged (slight bend) deadlift and hold the bottom position.

Retract and pull the weight back towards your chest. 2 seconds to bring the weight to your chest, 2 second hold at your chest, 2 second lowering phase.

Start light and go from there. If you hit 10 reps easily with good form, go up.

Metcon

Metcon (Time)

100 Double Unders (2:30)

80 Walking Lunges (5:00)

60 Push Ups (9:00)

40 Box Jumps (24/20″) (12:00)

20 Pull Ups (C2B) (14:00)

10 Power Snatches (135/95lbs)

16:00 Cap

You MUST move on when you hit the cap for each exercise. If you move on ahead of the cap, you gain time for your next exercise.

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