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Category

WOD

MONDAY

Strength:Deadlift8 x 3 every 1:30building to heavy 3 MetCon:3 Rounds For Time 400 m Run30 Russian Kettlebell Swings (53/35)60’ Single Arm Overhead Walking Lunge (53/35)

SUNDAY

Strength/Skill:Pull Up Progression MetCon:7 Rounds For Quality7 Bench Press (50% of 1rm)13 Elevated Ring Rows19/14 Calorie Row

TUESDAY

Strength Accessory: Bent Over Barbell Row 10-10-10-10 *Build over 4 sets MetCon:For Time21-15-9 Deadlifts (@ 50%) Chest to Bar Pullups Burpees Box Jump Overs (24/20)

MONDAY

Please go to http://www.buffalospree.com/BOWNY19/ Vote CrossFit Amherst for “Best Fitness Classes” (voting ends Monday!) Skill: Hanstand Push Ups -Progression-Efficiency-Scaling MetCon:20 Minute EMOMMinute 1: 10-15 Handstand...
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