101015

CrossFit Wachusett – CrossFit

Warm-up

Run (No Measure)

3 rounds:

200m run

5 Inchworms

10 spiderman crawl

10 shoulder dislocates

5 push-ups

5 Hollow Rocks

Extra work

Snatch (1RM)

Clean and Jerk (1 RM)

Weightlifting

Front Squat (75%x2, 80%x2, 85%x2, 90%x2)

Metcon

Metcon (Time)

Rx

800m Run

20 Deadlifts 225/155

800m Run

20 Cleans 155/105

800m Run

20 OHS 95/65

800m Run

Rx+

800m Run

20 Deadlifts 275/185

800m Run

20 Cleans 185/125

800m Run

20 OHS 135/85

800m Run
you should be able to clean 255/155 to do Rx+

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