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CrossFit Amoskeag – WOD
Festivus Games athletes will skip the strength and metcon session today. They will do the section titled “festivus athletes”
Metcon (No Measure)
Festivus Athletes
Warm Up w/ 5-10 Min of slow aerobic work. A combination of rowing, AD & jump rope would be best.
Spend 20 minutes working on mobility. Front rack / bottom of squat & overhead pos should be prioritized.
Then row at a gentle pace for 20 minutes. Every 5 minutes get off of the rower and complete the following:
2 rounds
5 wall balls
5 power cleans [95/65]
Good luck on Saturday.
Warm-up
Metcon (No Measure)
Row/Run/AD 2 Min
3 Rounds
10 Reverse Wall Balls
10 Burpees 6″ target
Mobility
Weightlifting
2 Clean Pull + 1 Hang Clean Pull + 1 Power Clean (5 sets. Build to a max for the day.)
Metcon
Metcon (Time)
Not for the festivus games folks..
3 Rounds
26 Pistols (alt legs)
4 Muscle Ups (sub 8 ring rows / 8 dips)
10 Hand Power Cleans [135/95]