161118


CrossFit Cambridge – CrossFit

Weightlifting

Split Jerk (5 Sets of 2 – ALL HEAVY!)

Metcon

Metcon (3 Rounds for time)

0:00-7:00

3 Rounds of:

7 Power Cleans (155/105lbs)

15 Toes to Bar

7:00-14:00

3 Rounds of:

12 Power Snatches (115/75lbs)

15 Box Jumps (30/24″)

14:00-21:00 (cap)

3 Rounds of:

15 Thrusters (95/65lbs)

15 Burpees Over Bar

Barbell weights should be light enough that you complete the first (ideally all) rounds unbroken.

RX+ 185/125, 135/95, 115/75lbs.

Goal is to complete each workout as fast as possible. You rest the remainder of the time you have remaining in the set. IE., first 3 rounds takes you 4:30, you have 2:30 to rest and get ready for the second workout.