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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Group warm up

Weightlifting

Back Squat (off 90% of 1RM+10#) 5@ 40%, 5@ 50%, 5@ 60%)

Strict Press (off 90% of 1RM+5#) 5@ 40%, 5@ 50%, 5@ 60%)

Power Clean + Power Jerk (Work to a heavy 5 rep touch&go pwr clean& jerks)

Deadlift (off 90% of 1RM+10#) 5@ 40%, 5@ 50%, 5@ 60%)

Gymnastics

New Gymnastic

7 negative pull-ups

10 box/bench dips

10 supermans

*If possible, go heavier/more difficult than last.*

Gymnastics

7 negative pull-ups

10 box/bench dips

10 supermans

*If possible, go heavier/more difficult than last.*

Metcon

Metcon (Time)

21-15-9 for time:

Squat snatches (95/65)

Box jumps (24/20)

Cal row

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