122017

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

gym length bear crawl

1 pole inchworm

10 cossacks

10 push-ups

10 ring rows

Weightlifting

Bench Press (3 reps @70%, 3@80%, 3+@90%)

Take your percentages off of 90% of your 1 RM.

Failure happens either when you cannot lift the weight or the elbows/shoulders enter into the unsafe position talked about.

15 min

Metcon

Metcon (Time)

5 rounds for time:

7 pull-ups

9 power cleans (115/75)

12 HSPU’s
15 min

HSPU scales:

HSPU negative

Pike push-up

Push-up

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