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CrossFit Wachusett – CrossFit

Warm-up

warm up 13 squat prep (No Measure)

1 min jump rope

10 Inchworms

10 spiderman crawl

10 wall facing squats

10 Around the world

Weightlifting

Back Squat (12 mins to work to 3rm)

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scale 1st set of snatches to about 45% of 1rm snatch

scale 2nd set to about 60% of 1RM

Scale 3rd set to about 75% of 1rm

The goal is to make it into the third set of snatches

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