TUESDAY

WOD

MetCon:
4 Rounds For Time
200 m Run
15 Pull Ups
15 Burpees

Oly:
Every 2:00 for 12:00
2 Squat Snatches
(Quick drop and reset between reps)

Strength:
Push Press
3 x Max Effort (@ 60% of 1rm)

 

MONDAY

WOD

Oly:
Every 2:00 for 10:00
1 Clean High Pull + 1 Hang Power Clean (bk) + 1 Hang Clean (ak)
Build to a heavy/max complex

Strength:
Front squat
5-5-5-5-5
(85% of 5rm)

Benchmark:
“Elizabeth”
21-15-9
Clean (135/95)
Ring Dips

SUNDAY

WOD

Strength:
200 m Run
3 Push Jerks
(Easy pace on the run, start with an easy/moderate weight on the push jerk then increase every round building to a 3RM. From the floor)

MetCon:
For Time
30-20-10
Kettlebell Swing (53/35)
Push-ups
Box Jump (24/20)

 

SATURDAY

CrossFit Amherst 4 Year Anniversary Beach WOD!
Location: Mickey Rat’s Beach Club
8934 Lakeshore Rd, Angola, NY 14006

Warm up: Starts at 11:00 AM sharp

(All regular classes cancelled)

FRIDAY

WOD

Strength:
Every 2:00 for 10:00
1 Power Snatch + 1 Hang Snatch (ak) + 1 Overhead Squat
Build to a heavy/max complex

MetCon:
20 Minute AMRAP
15 Wall Balls (20/14)
15 Chest to Bar Pull Ups
30 Double Unders
15 Wall Balls
15 Toes to Bar
30 Double Unders

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

WEDNESDAY

WOD

MetCon:
1.) 20 Minute AMRAP of:
1 Minute Max Rep Back Squats (55% of 1rm)
1 Minute Rest
1 Minute Max Rep Legless Rope Climbs (scaling options available)
1 Minute Rest

2.) 5 rounds, each round for time, of:
5 Strict Press + ME Push Press (60% of 1rm)
30 AbMat Sit-ups
(Rest 2 minutes between each round)

 

TUESDAY

WOD

Strength:
Every 2:00 for 12:00
2 Squat Cleans
Quick drop and reset between reps

MetCon:
18 Minute AMRAP:
200 m Run
10 Bar Facing Burpees
Max Effort Deadlifts (50% of 1rm)

(The max rep deadlift must be performed in unbroken sets of the following progression: 4-8-12-16… Once a set is broken, athlete must take a 2:00 rest then continue the workout, starting the deadlift rep ladder over at 4.)

MONDAY

WOD

Strength:
Every 2:00 for 10:00
1 Snatch High Pull (floor) + 1 Hang Power Snatch (bk) + 1 Hang Squat Snatch (ak)
Build to a heavy/max complex

MetCon:
“Heavy 17.5”
10 Rounds For Time
9 Thrusters (135/95)
35 Double Unders

SUNDAY

WOD

MetCon:
4 Rounds for time of:
80 Air Squats
60 Kettlebell Swings, 53/35 lbs
40 Push-ups
20 Toes-to-bars
(Rest 3:00 between rounds)

*Perform all reps of all movements in as few sets as possible.