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Friday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7 MINUTE CAP) 15 Bootstrap Stretches → 15 Kang Squats 20 Alt Reverse Lunges → 20 Alt Cossack Squats 10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/ empty bar @ 32×1 Then… 2 ROUNDS 10 WB Front Squats …

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TUESDAY

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Push Press (3RM) EVERY 1:15 x 7 SETS* 3 Push Press *Start at a moderate-heavy weight a build to a 3RM. Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 10 Push Press …

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Monday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Strength Hang Power Clean (1×3) ON A 15 MINUTE RUNNING CLOCK… Build to a moderate-heavy 3-Rep Hang Power Clean Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 2-4-6-8…and so on Hang Power Clean (115/75) Box Jumps (24/20)

Friday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group 🙂 Strength Thruster (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS* 4 Thrusters *Start at a moderate weight a build to a moderate-heavy weight. Workout Metcon (Time) EVERY 1:30 FOR 6 ROUNDS 8 Thrusters (95/65) 30 Double UndersScore is your fastest round.

Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) 2 Rounds w/ a Partner Knee Raises OH Walking lunges (25/15) Russian Twists (25/15) Plate G 2 OH (25/15) Plate Stand ups Shoulder Touches2 min stations switch every 10 reps

Wednesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Back Squat (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS* 4 Back Squats *Start at a moderate weight a build to a moderate-heavy weight. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Front Squats (115/75) 12 Box Jumps 18 Sit-ups

Tuesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 1 Pole Bear Crawl 1 Pole Inchworm Push Up 8 Ring Rows 10 Dislocates Strength Push Press (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS* 4 Push Press *Start at a moderate weight a build to a moderate-heavy weight. Workout Metcon (Time) …

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Saturday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200/150m Row 25 Jumping Jacks 25 Mountain Climbers -into- 2 ROUNDS 10 Lunges –> 10 Jumping Lunges 10 Double DB Deadlifts 10 Double DB Front Squats Strength Metcon (No Measure) 3 SETS 8/8 DB Bulgarian Split Squats 25 Banded Glutes Bridges -Rest …

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Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ROWLING! Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: 50 Push press 50 Partner hi fives 50 Cal row 50 Ground to OH 50 Toe Taps 50 Wall balls 50 Mystery movement

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