WEDNESDAY

WOD

Strength:
Strict Pull Ups 10-10-10-10
Barbell Bent Over Row 10-10-10-10 (build)
Ab Mat Sit ups 20-20-20-20

MetCon:
EMOM x 20 (alt.)
12/8 Calorie Assault Bike
15 Wall Balls (20/14)
18/12 Calorie Row
50 Double Unders
Rest

TUESDAY

WOD

Strength/Oly:
Every 2:00 x 5
3 Hang Power Snatch (below knee)
(start @ 50-60% of snatch & build)

MetCon:
12 Minute AMRAP
200 m Run
10 Deadlifts (185/125)
10 Box Jumps (24/20)
10 Toes to Bar

MONDAY

WOD

Strength:
Front Squat
Find 1 Rep Max

MetCon:
For Time
20 Hang Power Cleans (115/75)
20 Bar Facing Burpees
20 Push Jerk (115/75)
-Rest 2:00-
15 Power Cleans
15 Bar Facing Burpees
15 Push Press
-Rest 1:00-
10 Squat Cleans
10 Bar Facing Burpees
10 Strict Press
*Use same weight on all barbell movements

SUNDAY

WOD

Strength:
3 Rounds For Quality
10 Dumbbell Bench Press
10 Kettlebell Straight Arm Get Ups
60′ Double Kettlebell Overhead Walk

MetCon:
4 Rounds For Time
40 Double Unders
100 m Run
15 Sumo Deadlift High Pull (95/65)
10 Ab Mat Sit Ups
5 Ring Dips
 

SATURDAY

WOD

Teams of 2
30 Minute AMRAP
Partner 1: 400 m Run
Partner 2: AMRAP of
10 Kettlebell Swings
8 Burpee Box Jump Overs
6 Pull Ups
4 Strict HSPU
2 Rope Climbs

*Once 400 m run is complete, switch and pick up where partner left off in AMRAP. Score is total rounds & reps completed

FRIDAY

Test Week

WOD

Strength:
Clean & Jerk
Find 1 Rep Max

MetCon:
For Time
40 Wall Balls (20/14)
20 Toes to Bar
15 Deadlifts (225/155)
30 Wall Balls
15 Toes to Bar
10 Deadlifts
20 Wall Balls
10 Toes to Bar
5 Deadlifts

THURSDAY

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

CrossFit Amherst Run Club @ 6:00 PM!
Meeting at UB Bike Path entrance at North Forest.
Open to all!

*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

Test Week

WOD
With a running clock:

1.) 1000 m Row Time Trial

Rest 5:00

2.) 5:00 AMRAP
Burpees to Target

Rest 5:00

3.) 10 Minute AMRAP
10 Dumbbell Snatch (50/35)
25′ Front Rack Dumbbell Lunge
100 m Run

*Three separate scores

 

TUESDAY

Test Week

WOD

Strength:
Snatch
Find 1 Rep Max

MetCon:
3 Rounds For Time
40 Double Unders
20 Box Jumps (24/20)
15 Pull Ups
10 Shoulder to Overhead (155/105)

MONDAY

Test Week

WOD

Strength:
1.) Back Squat
Find 1 Rep Max
2.) Deadlift
Find 1 Rep Max

MetCon:
“Grace”
For Time
30 Clean & Jerks (135/95)