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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

10 PVC good mornings

10 around the worlds

5 push-jerks – 3 warm up sets to the push-jerk (you choose your weights)

Weightlifting

Push Jerk (5 sets of 3 reps @ 65% of your SPLIT JERK 1RM)

10 min

Power Clean (5 sets of 3 reps @ 75% )

12 min

Metcon

Metcon (AMRAP – Rounds)

10 min death by power clean and push-jerk @ 50% of your 1RM clean. If you die before the 10min clock is up: AMRAP HR push-ups.

Metcon (AMRAP – Reps)

AMRAP HR push-ups

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