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CrossFit Cambridge – CrossFit

Weightlifting

Back Squat (4 Sets of 8-10)

Only a couple warm up sets here. Each set has the potential to be build off the last. If you hit 10 reps, increase the weight. If you hit 8 or 9, stay there for the remainder.

Gymnastics

Handstand Push-ups (4 Sets of 5-10)

Same idea as the squats. If you hit 10 reps, increase the difficulty. Complete pike push ups if you need. Or if you would prefer to work on a different component of the handstand, speak with your coach.

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5 Push Press (135/95lbs)

10 Toes to Bar

15 KB Swings (24/16kg)

60 seconds MAX for the toes to bar. If it’s taking longer than that either scale the reps back or perform a different variation of the movement.

If you’re registered for The Open (you may as well be as we’re doing all the WODS) now is a good time to figure out how you’re going to perform your toes to bar. Of course we always want to see that “kip”, but if your toes don’t actually touch the bar, feel free to try a variation to meet the “rx’d” standard.

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