CrossFit Wachusett – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
substitute superman for back extension
Front Squat (Front Squat – 75%x2, 80%x2, 85%x2x2)
Metcon (AMRAP – Reps)
20 Min AMRAP
3 Strict Pull ups
3 Snatches 95/65
6 Strict Pull ups
3 Snatches 95/65
9 Strict Pull ups
6 Snatches 95/65
12 Strict Pull ups
6 Snatches 95/651 Strict Pull ups
15 Strict Pull ups
6 Snatches 95/65
18 Strict Pull ups
9 Snatches 95/65
etc…
(snatches are full squat)
Rx+
20 Min AMRAP
1 Rope Climb
3 Snatches 155/105
2 Rope Climbs
3 Snatches 155/105
3 Rope Climbs
3 Snatches 155/105
4 Rope Climbs
6 Snatches 155/105
5 Rope climbs
6 snatches 155/105
6 Rope climbs
6 snatches 155/105
7 rope climbs
6 snatches 155/105
etc…
(snatches are full squat)
