tim
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]