4.16.15 - Amoskeag

4.16.15

Announcements

Open House + Competition Saturday 4/18. Coffee, Food & our CSA partner on hand. No Open Gym. Come root your fellow teammates on!

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Move for 5 minutes. Row, run, AD etc..

:20 HS Hold

10 KB Swings

10 Push Ups

Mobilize

Weightlifting

BTN Snatch Grip Push Press (3×5, +10 lbs from last. then 5 @ 90%)

Behind the Neck Snatch Grip Push Press

BTN Strict Press (5×5 + 5-10lbs)

Behind the Neck Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Move @ 80% / Sustainable Pace

5 Min AMRAP

8 KB Swings [53/35]

9 Push Ups

10 KB Snatches [53/35]

11 Box Jumps

Rest 5 Min

Metcon (AMRAP – Rounds and Reps)

Move @ 80% / Sustainable Pace

5 Min AMRAP

11 Box Jumps

10 KB Snatches [53/35]

9 Push Ups

8 KB Swings [53/35]

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