THURSDAY

13782216_542995335907694_4577101115397445404_nOpen Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

CrossFit Kids
5:30 PM-6:30PM

(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, work on skills and weaknesses.

WEDNESDAY

FullSizeRender(138)WOD

Strength:
Squat Snatch
6 x 1
(80-90% of 1RM)

MetCon:
“Fight Gone Bad”
3 Rounds x 1:00 Each
Wall Balls (20/14)
SDLHP (75/55)
Box Jumps (20)
Push Press (75/55)
Row (calories)
Rest 1:00

Endurance Work (Done on your own before or after class):
AirDyne 100 Calories
Rest 4:00
300 Double Unders (Scaled: 500 Single Unders)

TUESDAY

FullSizeRender(137)WOD

Strength:
Muscle Clean
3 x 3

Power Clean
4 x 4 (AHAP Touch & Go)

Push Press
3 x 3
(85% of 1RM)

MetCon:
10 Minute EMOM
8 Burpee Box Jump Overs (24/20)

Strength Work (Done on own before or after class):
Bench Press 8-8-8-8 (using heaviest weight per set)
Kneeling Single Arm Shoulder Press 8-8-8-8 (using heaviest weight per set)
Barbell Bicep Curl 8-8-8-8 (using heaviest weight per set)
(refer to CrossFit Amherst YouTube movement library links on BTWB)

 

MONDAY

IMG_5787WOD

Strength:
Front Squat
6 x 2
(85-90 of 1RM)

MetCon:
5 Rounds For Time
5 Overhead Squats (135/95)
20 Single Arm KB Swings (53/35)

Midline Work (Do on your own before or after class):
Side Plank Rotation 10-8-6-4
Hollow Body Hold 30-25-20-15
(refer to CrossFit Amherst YouTube movement library links on BTWB)

SUNDAY

13700110_541255176081710_4187396514529607480_nWOD

Skill Work:
10 Minute EMOM
2 Hang Power Snatch

3 Round For Time
4 Turkish Get Ups (53/35) (left arm)
4 Turkish Get Ups (right arm)
100 Double Unders

MetCon:
8 Minute EMOM
10 Burpee C2B Pull Ups

SATURDAY

Resized_20160722_172556WOD

For Time:
100 Kettlebell Box Step Ups (53/35)
100 Burpees
100 Mountain Climbers (2 Counts)
100 Partner Med Ball Situps (20/14)
50 Kettlebell Box Step Ups
50 Burpees
50 Mountain Climbers 2 Counts
50 Partner Med Ball Situps

*Every 6 minutes all work must stop and you and your partner must accumulate 120 seconds of plank between the 2 of you. Starts with plank, then again at 6, 12, 18, 24 etc. until complete. For the work, athletes can split anyway they want but only 1 working at a time.

FRIDAY

IMG_5801WOD

Technique Work:
8 Minute EMOM
Snatch Position

Strength:
Deadlift
5×5
(70-75% of 1RM)

MetCon:
12 Minute AMRAP
15 Push Ups
15 Ab Mat Sit Ups
*Run 200 m every time 60 reps is completed

Endurance Work (Done on your own before or after class):
Run 1600 m (70% effort)
Rest 5 Minutes
Run 800 m (70% effort)

THURSDAY

FullSizeRender(136)Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

CrossFit Kids
5:30 PM-6:30PM

(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, work on skills and weaknesses.

WEDNESDAY

FullSizeRender(135)WOD

Benchmark:
500 Meter Row TT

MetCon:
For Time (20:00 Time Cap)

Comp: 175 Wall Balls (20/14)
*3 Power Snatches EMOM (95/65)

Rx: 145 Wall Balls (20/14)
*3 Power Snatches EMOM (75/55)

Scaled: 115 Wall Balls (appropriate weight)
*2-3 Power Snatches EMOM w/ appropriate weight

Strength Work (Done on own before or after class):
Bench Press 10-10-10-10 (using heaviest weight per set)
Chin Up 8-8-8-8 (using heaviest weight per set)
Wall Sit 4 x 1:00

TUESDAY

FullSizeRender 5WOD

Strength:
Strict Press
5 x 5
(70-80% of 1RM)

MetCon:
12 Minute AMRAP
Max Tire Flips
*Teams of 4 will alternate flipping the tire for max reps. 2 people on the team must run 400 m together while the other two flip the tire – they can take turns or flip together. The flipping team alternates when the runners finish their 400 m.

Skill Work:
Handstand Holds (Wall Facing)
4 x :30
*1:00 rest between sets

Midline Work (Done on own before or after class):
Plank Hold :30-:30-:30-:30 (add weight if necessary)
AbMat Sit-up 20-20-20-20
Down Dog To Up Dog Stretch 3-3-3-3 (3-5 sec. hold)