CrossFit Wachusett – CrossFit
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
