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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Group

Weightlifting

2 Push Presses & 1 Split Jerk (3 sets of 2 push presses + 1 split jerk @ 60% of 1)

3 sets of 2 push presses + 1 split jerk @ 60% of 1RM push press

Clean Pull/ 3 Position Clean

Clean pull 5 sets of 3 @ 80%

—–then—–

3 sets of 3 position clean @ 60% (squat every catch)

Back Squat (2 reps @50%, 2 @60%, 2 @75%, 3 sets of 2 @80%)

Snatch Pull (Snatch pull 5 sets of 3 @80%)

3 position snatch (3 sets of 3 position snatch @60% )

Floor, knees, hips

Extra work

4 rounds:

10 back extensions (BW or light to moderate weight)

10 bent over rows (light to moderate weight)

10 seated single arm DB press ea. side (light to moderate weight)

**If athletes can add weight from what they did last week, they should do so.**

Metcon

Metcon (Time)

4 rounds for time:

20 cal row

20 KB swing (53/35)

10 OH lunges R arm (53/35)

10 OH lunges L arm (53/35)

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