CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 AB cals
1 pole inchworm
1 pole duck walk
10 shoulder dislocates
10 PVC OH squats
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
3 OH squats (75/55)
6 power cleans (75/55)
9 burpees
If you are scaling, choose light do-able weight. Most benefical if you can use a bar that will allow you to have bumper plates on it, not small metal plates.
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
3 OH squats (75/55)
6 power cleans (75/55)
9 burpees
If you are scaling, choose light do-able weight. Most benefical if you can use a bar that will allow you to have bumper plates on it, not small metal plates.
Weightlifting
Snatch (1 RM)
15 min
Clean and Jerk (1 RM)
15 min