3.23.15 - Amoskeag

3.23.15

Announcements

Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

5 Strict Toes 2 Bar

6 SL Deadlifts

10 Wall Balls

Mobilize

Weightlifting

A: Back Squat (Backsquat 6X2 + 5LBS 20X1)

B: Rear Leg Elevated Split Squat (3X8 @ 31X1 + 5-10lbs)

Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.

Metcon

Metcon (Time)

For Time

15 Thrusters [95/65]

15 Ring Rows

X3

9 Thrusters [95/65]

9 Ring Rows

x3

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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