CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
2 pole spiderman
10 med ball cleans
10 v-ups
10 push-ups
Weightlifting
Clean (1RM squat clean + hang squat clean)
Work to the heaviest possible combination of 1 full squat clean + 1 hang squat clean (unbroken).
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 HSPU’s (practice Open standards)
10 TTB
10 thrusters (115/75)
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups
Time cap: 14 minutes
