10315

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)

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top