CrossFit Wachusett – CrossFit
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
