CrossFit Wachusett – CrossFit
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)
