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
