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CrossFit Cambridge – CrossFit

Strength

Hang Snatch + Snatch (Build to a heavy set)

Yup, “full squat” if you are able to do so. Anywhere above the knee for today’s hang. Drop it after the hang then set up for the snatch from the ground.

Conditioning

Metcon (Time)

5 Rounds For Time:

5 Deadlifts (275/185lbs)

5/3 Muscle Ups

20 Wall Balls (20/14lbs to 10′)

RX+ 315/225 DL’s and 30/20lb WB’s

DL weight should be on the heavier side, but no more than 70-75% of your 1RM.

18:00 Cap

Talk to your coach about muscle up substitutions. Possible variations include for today include; jumping muscle ups, muscle up rows, or banded transitions. These should be difficult. If they are easy, you’re probably doing them wrong.

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