4.17.15 - Amoskeag

4.17.15

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]

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