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CrossFit Cambridge – CrossFit

Weightlifting

Tall Clean (3 Sets of 4)

Think of this like the snatch drop we did on Tuesday. The goal is to work on speed UNDER the bar. You will start with bar in your hands, fully standing up with the bar at your hips (arms fully extended – basically the top of a deadlift). From there, you will initiate the movement by shrugging up and then PULLING YOURSELF UNDER the bar. We’re not looking for you to pull the bar up.

https://www.youtube.com/watch?v=YhGbp1wp8Ls

Clean (1RM)

Yes. Squat.

Metcon

Metcon (Time)

21 Squat Snatches

Run 400M

15 Squat Snatches

Run 400M

9 Squat Snatches

Run 400M

17:00 Cap

RX+: 155/105lbs

L4: 135/95lbs

L3: 115/75lbs

L2: 95/65lbs

L1: 75/55lbs

The focus is on the movement. Not the weight. You shall not increase your weight if you are unable to perform a squat at the higher weight.

If your mobility truly hinders you, you may perform power snatches. However, that is not the intent of the workout by any means.

The snatches are meant to be on the heavy side. They should take 3-4 minutes to perform the first set.

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