WOD

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CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting 3 position snatch (1RM) 3 position snatch Hips, Knees, Floor Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#If you need to scale Amanda complete Fran

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CrossFit Wachusett – CrossFit Metcon (AMRAP – Reps) 20 min AMRAP with a partner Partner 1 Odds Cal Row Evens Bar facing burpee Partner 2 Odds Bar Facing burpee Evens Cal Row Score = total of burpees + Cal Row

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CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Power Snatch (1 RM) Metcon (Time) 21-15-9 Hang snatch 95/65 Cal row Rx+ 21-15-9 Hang snatch 115/80 AB Cals

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CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 20 Cal Row 20 Sumo DL High pull 75/55 20 Push Jerk 20 Wall-Balls

113016

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Clean (1 Hang clean + 1 Clean) Work to a max Metcon Metcon (Time) 3 Rounds for time: 20 Deadlift 225/155 20 Wall-Balls 20/14 all to 10’ target 20 Bar Facing Burpees Rx+ 5 Rounds for time: 20 Deadlift 225/155 20 Wall-Balls 20/14 …

113016 Read More »

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CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Back Squat (4RM) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min ARMAP 30 DU 15 HSPUScale HSPU to push-ups

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CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Snatch (3RM) Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps of: 40s AMRAP Clean & Jerk 155/105 Rx+185/125 20s Rest

112616

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Metcon Metcon (Time) 4 Rounds For Time: 20 Cal Row 20 Burpees 20 Wall-Balls 20 Burpees

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CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Front Squat (3×3 @70%) Metcon Metcon (Time) 4 Rounds for time 10 Front Squats 155/105 15 HSPU 20 Cal Row Rx+ 4 Rounds for time 10 Front Squats 205/140 15 Strict HSPU 20 Cal Row

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