5.12.15 - Amoskeag

5.12.15

CrossFit Amoskeag – B Side

Warm-up

Metcon (No Measure)

3 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Row 2 Min

Mobility

Weightlifting

A: 1 Clean Pull + 1 Power Clean (More weight than last week)

1 Clean Pull + 1 Power Clean

B: Romainian Deadlift (5X5 above your max squat clean weight.)

Stiff Legged Deadlift

Metcon

C: Metcon (Time)

6 Rounds

10 TnG Snatches [95/65]

Row 250 Meters @ Easy Pace
Snatches need to be unbroken πŸ™‚

Keep the bar close to your body!!!

D1: Metcon (AMRAP – Reps)

Ring Dips 13X3 4-6 Reps rest 30 seconds
Ring Dips -> Strict Pull Ups..Repeat

D2: Metcon (AMRAP – Reps)

Strict Pullups (C2B preferred) 4-6 Reps rest 2 min

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