170704


CrossFit Cambridge – CrossFit

Strength

Back Squat (8-8-8-8)

All the same weight. 70%+. You should have 2-3 reps left in the tank MAX for each set. Not to failure, not a warm up.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Pull Ups

10 Burpee Box Jumps (24/20″)

RX+ Chest to Bar

170703

CrossFit Cambridge – CrossFit

Strength

Clean and Jerk (1RM)

Conditioning

Metcon (Time)

27 Thrusters (75/55lbs)

12/7 Muscle Ups

21 Thrusters

9/5 Muscle Ups

15 Thrusters

6/3Muscle Ups

9 Thrusters

3/1 Muscle Ups

RX+ 95/65lbs

For today, if you don’t have muscle ups, complete 12-9-6-3 pull ups AND ring dips.

15:00 CAP

170701


Announcements

Holiday hours will be as follows:
Saturday 10:00AM
Sunday 10:30AM Yoga
Monday 10:00AM

CrossFit Cambridge – CrossFit

Conditioning

Metcon (Time)

In Partners Complete The Following for Time:

Run 1 Lap

100 DB Walking Lunges (50/35lbs)

Run 1 Lap

80 Wall Balls (20/14lbs to 10′)

Run 1 Lap

60 Alternating DB Snatch (50/35lbs)

Run 1 Lap

40 DB Clean and Jerk (50/35lbs)

Run 1 Lap

20 Burpees Pull Ups

Run 1 Lap

170630


Announcements

Holiday hours will be as follows:
Saturday 10:00AM
Sunday 10:30AM Yoga
Monday 10:00AM

CrossFit Cambridge – CrossFit

Strength

Split Jerk (1RM)

Conditioning

Metcon (Time)

For Time:

15/10 Muscle Ups

150 Double Unders

30 Clean and Jerks (135/95lbs)

12:00 Cap

If you don’t have muscle ups, sub out transitions. 15 of them. Make them difficult! 3:00 cap on the DU, or 300 singles. C+J is anyway you want, should be medium AT MOST.

170629


Announcements

Holiday hours will be as follows:
Saturday 10:00AM
Sunday 10:30AM Yoga
Monday 10:00AM

CrossFit Cambridge – CrossFit

Strength

Back Squat (5-5-5-5)

Conditioning

Metcon (Time)

For Time:

1000M Row

50 Toes to Bar

30 Shoulder to Overhead (135/95lbs)

12:00 Cap

Should be on the quicker side. Ideally under 10:00. S2OH should be medium AT MOST. You should be able to hit at minimum 10 in a row fresh.