71418

CrossFit Wachusett – CrossFit

View Public Whiteboard

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

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top