170710


CrossFit Cambridge – CrossFit

Strength

Deadlift (6-6-6-6)

NOT touch and go. Reset each time.

Conditioning

Metcon (Time)

3 Rounds for Time:

Row 40/30 Calories

10 Squat Snatch (115/75lbs)

RX+ 155/105lbs

14:00 Cap

The squat is the most important part, adjust the weight accordingly. If you can’t squat snatch, we will squat clean.

170708


CrossFit Cambridge – CrossFit

Conditioning

Metcon (Time)

Team Filthy Fifty

100 Box Jumps

100 Jumping Pull Ups

100 KB Swings (16/12kg)

100 Walking Lunges

100 Knees to Elbows

100 Push Press (45/35lbs)

100 Good Mornings (45/35lbs)

100 Wall Balls (20/14lbs to 10′)

100 Burpees

100 Double Unders

40:00 Cap

170707


CrossFit Cambridge – CrossFit

Strength

Front Squat (5-5-5-5)

Conditioning

Metcon (Time)

3 Rounds for Time:

15 Cal Row

12 Power Snatches (95/65lbs)

9 Burpees

8:00 Cap.

This is a SPRINT. You should be able to rip off your first round of 12 power snatches unbroken, touch and go. If not, you do it … it’s too heavy.

170706


CrossFit Cambridge – CrossFit

Strength

Power Snatch (3-3-3-3-3)

NOT touch and go.

Conditioning

Metcon (Time)

3 Rounds for Time:

Run 400M

30 Wall Ball (20/14lbs to 10′)

16:00 Cap

170705


CrossFit Cambridge – CrossFit

Strength

Bench Press (5-5-5-5)

Single Arm Dumbbell Row (10-10-10-10)

Alternate with your bench press. Use a DB or KB. Place one knee on a box or bench. 10 each side per set.

Conditioning

Metcon (Time)

21-15-9

Handstand Push Ups

Hang Power Cleans (155/105lbs)

RX+: Strict HSPU and 185/125lbs HPC.

10:00 Cap. Scale accordingly. You should be able to hit your first set of 21 HPC unbroken (as per usual, you don’t have to, but should have the capacity).