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CrossFit Cambridge – CrossFit

Weightlifting

Deadlift (3 Sets of 8-10)

Perform 3 sets of 10 to warm up. Then complete your working sets. If you hit 10, you must go up in weight. These should be performed “touch and go” style. Maintain tension as you touch the weight to the ground. DON’T bounce the weight off the ground, just lightly touch … and go.

Gymnastics

Muscle-ups (See below)

Complete 3-5 sets of muscle ups. If you have them, we’re looking for 3-7 reps per set.

If you don’t have them, we’re still looking for 3-7 variations per set.

If you don’t see the benefit of performing muscle up transitions, please substitute strict pull ups and strict ring dips. (Everyone can benefit from these).

Conditioning

Metcon (Time)

3 Rounds For Time:

25 Box Jumps (24/20″)

25 Wall Balls (20/14lbs)

25 Sumo Deadlift High Pull (95/65lbs)

NO rx+ weight/height. Let’s quicken the pace. 15:00 cap. Increase your intensity.

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