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CrossFit Cambridge – CrossFit

Weightlifting

Push Press (4 Sets of 6-8)

Start with two warm up sets of 8 and go from there. If you complete 8 reps, you must increase the weight.

Gymnastics

Seated Piked Leg Raises (5 Sets of 10-15 Reps)

Sit on the floor. Legs extended out in front of you in a “pike” position. Slightly lean your torso forward. Place your fingertips on the ground with your hands on either side close to your hips (the further down you go to your feet, the more difficult the movement).

Then pick you legs up (while holding them together and pointing your toes) as high as they can go by contracting your core. Perform 10-15 reps. If you can perform 15 reps, make it more difficult next time by moving your hands further down.

Metcon

Metcon (Time)

For Time

10 Wall Balls (20/14lbs to 10′)

10 Power Snatches (135/95lbs)

20 Wall Balls

10 Power Snatches

30 Wall Balls

10 Power Snatches

40 Wall Balls

10 Power Snatches

50 Wall Balls

17:00 Cap

Your power snatches should take less than 90 seconds your first set. If it’s longer, it’s too heavy.

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