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
