Month: September 2019

Tuesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group! Strength Push Press (5-5-5-5-5-5-5-5-5-5) EMOM x 10 MINUTES 5 Push Press* *Increase weight every other round. Keep weight light-moderate. Workout Metcon (4 Rounds for time) 4 Rounds (4 min to complete each round) 15 Push Press (95/65) 50 Double Unders 12 Burpees 50 …

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Monday

CrossFit Wachusett – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Group! Strength Deadlift (5-5-5-5-5-5-5-5-5-5) EMOM x 10 MINUTES 5 Deadlifts* *Increase weight every other round. Keep weight light-moderate. Workout Metcon (Time) FOR TIME 800m Run 21 Deadlifts (135/95) 400m Run 15 Deadlifts (155/105) 200m Run 9 Deadlifts (185/135)

Sunday

CrossFit Wachusett – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air Squats …

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Saturday

CrossFit Wachusett – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into … 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle Snatches 6/6 SA DB Thrusters *5:00 Hard Cap Workout Metcon (Time) …

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CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up () Weightlifting Deadlift (De-load deadlift 5×10 @50% or make up 1RM deadlift) Metcon Metcon (AMRAP – Rounds) Score = successful minutes (EMOMs flow right into one another for a 15 min total workout) 5 min EMOM -1 MU 5 min EMOM -1 MU -3 deadlifts (225/155) 5 …

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Friday

CrossFit Wachusett – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups Workout Metcon (AMRAP – Rounds and Reps) ON …

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CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 AB cals 1 pole 🐻/1 pole Spider-Man 10 pvc OHS on rig 10 arch 2 hollow 30 calf raises -then group stretch- Weightlifting Power Snatch (De-load 5×5 tng reps @50% or make up 1RM ) Snatch (1 RM) Metcon Metcon (Time) …

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CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Metcon HANG IN THERE PARTNER (AMRAP – Rounds) 20 min EMOM (with a Partner) 5 Thrusters (95/65) 5 Burpees While partner hangs from Pull-Up BarPartner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While …

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