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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Group warm up

Weightlifting

Back Squat (1 RM BACK SQUAT)

Strict Press (1 RM STRICT PRESS)

Deadlift (1 RM DEADLIFT)

3 rep power clean & push jerk

Work to a heavy 3 rep touch-and-go power clean and push jerk.

Gymnastics Skills

strict pull-ups

ME strict pull-ups

—–rest 5 min—–

ME kipping pull-ups

Kipping Pull-Up

Metcon

Metcon (No Measure)

INDIVIDUAL GAMES WOD

Bicouplet 2:

12-9-6 reps for time of:

Snatches

Rx+ Bar muscle-ups

Rx: Chest-to-bar pull-ups

Rx+: M 135 lb. F 85 lb.

Rx: M 85 lb. F 55 lb.

Time cap: 6 minutes for BC2

———-1 min rest———

Bicouplet 1:

21-15-9 reps for time of:

Snatches

Rx+ Chest-to-bar pull-ups

Rx Pull-ups

Rx+: M 85 lb. F 55 lb.

Rx: M 65 lb. F 35 lb.

Time cap: 6 minutes for BC1
Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.

Metcon (Time)

Bicouplet 2

Metcon (Time)

Bicouplet 1

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