CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
2 pole inchworm
10 shoulder dislocates
10 barbell OH squats/5 OH squats @45%/5 OH squats @55%
Weightlifting
Overhead Squat (5 sets of 3 reps @ 65%)
12 min
No more than 2 min rest between sets.
Snatch (1RM)
12 min
Power Snatch (5 sets of 3 reps @ 65%)
12 min
**If you have a recent 1RM snatch, go off of that. If you don’t, complete a 1RM snatch.**
Metcon
Metcon (Time)
For time:
300 DUs
30 deadlifts (185/125)
30 pull-ups
Split however you want, in whatever order you want.
Rx+
Deadlift (225/155)
C2B
12 min cap
