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Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Workout Metcon (Time) With a partner, complete- 100 air squats 100 burpees/ up downs 100 sit ups 100 DB snatches *600 m row after each movement 30 min HARD cap 🙂

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Tuesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Front Squat (1×1) 5-3-1-5-3-1 Front Squat Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 2-4-6-8…and so on Front Squat (115/75) Toes 2 Bar

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Monday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Bench Press (2RM) ON A 15:00 RUNNING CLOCK… Build to a 2RM Bench Press Workout Metcon (5 Rounds for time) EVERY 2:00 FOR 5 ROUNDS 10 Deficit Push-up* 12 Russian KBS (53/35) 30 Double Unders *Use DB to create deficit

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Saturday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group into… 2 SETS – Barbell Warm-up 7 Romanian Deadlifts (slight bend in the knee) 7 Bent Over Rows (focus on engaging the lats) 7 Back Squats (focus on sitting back and engaging the posterior chain) 7 Conventional Deadlifts (from below knee to standing)

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Friday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Front Squat (7-7-7-7) 7-7-7-7 Front Squat -Rest 2:00 b/t Sets- Workout Metcon (Time) FOR TIME 27-21-15-9 Cal Row Thruster (95/65) -15:00 Hard Cap-

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Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6/4 Cal Bike 6 Plate DL 6 Ring Rows 6 Push-up Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows MIN 2 – 12 Plank DB Slides Workout “CARDIO HEAVEN” (Time) FOR

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