WOD

112216

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Back Squat (4×3@65%) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

112116

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Overhead Squat (1RM) Metcon Metcon (Time) For time 40 Ring Rows 30 Pull-ups 20 C2B Pull-ups 10 Bar MU Rx+ 40 pull ups 30 c2b pull-ups 20 bar muscle ups 10 ring muscle upsIf you need to scale use the following: Ring Row …

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111916

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Metcon Metcon (Time) 5 rounds for time 30 cal row 20 ttb 30 burpees

111816

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Power Clean (1RM) 12 mins Metcon Metcon (Time) With a 135/95# Rx+ 155/105# Barbell 5 Snatches 10 OHS 20 Back Squats10 min cap

111716

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Strict Press (5rm) Metcon Metcon (5 Rounds for reps) 3 min amrap 3 burpees 6 air squats 9 kbs 53/35 Complete 5 cycles wit a 1 min rest between each

111616

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Clean and Jerk (1RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50 DU 25 HSPU 10 Power Clean 185/125

111516

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Back Squat (4 RM) Metcon Metcon (Time) 10-20-30 C2B Pull-up Front Squat 135/95 rx+ 155/105

111416

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Overhead Squat (1 RM taken from the floor, must be snatched) Metcon Metcon (Time) 4 Rounds for time: 30 Cal Row 15 Burpees Rest 1 min between each Round

111216

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Metcon Metcon (Time) 5 Rounds For Time: 10 OHS 155/105 Rx+ 205/145 40 Cal Row Rx+AB Cals

111116

CrossFit Wachusett – CrossFit Warm-up Group Warm-up (No Measure) Group Warm-up Weightlifting Power Snatch + Hang Snatch Work to a max Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 100 WallBalls 20/14 200 DU 40 TTB

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