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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole inchworm

10 shoulder dislocates

10 barbell OH squats/5 OH squats @45%/5 OH squats @55%

Weightlifting

Overhead Squat (5 sets of 3 reps @ 65%)

12 min

No more than 2 min rest between sets.

Snatch (1RM)

12 min

Power Snatch (5 sets of 3 reps @ 65%)

12 min

**If you have a recent 1RM snatch, go off of that. If you don’t, complete a 1RM snatch.**

Metcon

Metcon (Time)

For time:

300 DUs

30 deadlifts (185/125)

30 pull-ups
Split however you want, in whatever order you want.

Rx+

Deadlift (225/155)

C2B

12 min cap

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