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CrossFit Cambridge – CrossFit

Weightlifting

Drop Snatch (Use this as a warm up. 4 sets of 4. )

Snatch (Heavy Single )

Take your time and slowly build up to a heavy single. We’re looking for at least 10 good lifts here. If you hit that heavy single in say … 5 sets, take some weight off and hit a few more singles around 90%.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

Row 20/15 Calories

20 Kettlebell Swings (24/16kg)

RX+32/24kg

We’re looking for 4-6 rounds here. KBs should be close to unbroken in the first round. Latter rounds, 2, MAYBE 3 sets. Anymore than that and it’s too heavy.

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