CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Jump rope series (10 singles, 10 R leg, 10 L leg, 10 skier, 10 bell, 10 dubs or attempts)
1 pole inchworm
1 pole spiderman
10 front squats w/ PVC
10 push ups
Weightlifting
Back Squat (off 90% of 1RM+ 10lbs) 5@65%, 5@75%, 5+@85%)
Strict Press (off 90% of 1RM+ 5lbs) 5@65%, 5@75%, 5+@85%)
Power Snatch (Work to a heavy set of 5 touch and go power snatch)
Deadlift (off 90% of 1RM+ 10lbs) 5@65%, 5@75%, 5+@85%)
Gymnastics Skills
3 rounds
5 negative pull-ups
10 box/bench dips
10 supermans
Metcon
Metcon (Time)
4 Rounds for Time
10 push presses (95/65)
20 front squats (95/65)
50 dubs (100 singles)
16 min time cap
