5.6.15 - Amoskeag

5.6.15

CrossFit Amoskeag – B Side

Warm-up

Metcon (No Measure)

Row/AD 2 MIn

10 Goblet Squats

10 Power Cleans [bar]

x3

Mobility

Weightlifting

Paused Front Squat (3RM 19X9 (9sec pause @ bottom + top))

Build to a 3 rep max for day. 1 second decent to bottom. 9 second pause. explode up. 9 second hold before you begin your next rep. Remember to hold the 9 seconds at the top on the last rep.

Metcon

60 Second Row Time Trial (Distance)

60 Second Row Time Trial

Warm up a bit on the rower, then 60 seconds all out. Record meters.

Metcon (Distance)

Exactly 6 minutes after you finish the time trial….

Row 60 seconds again. All out effort.

Metcon (Distance)

Exactly 6 minutes after you finish the time trial….

Row 60 seconds again. All out effort.

All done πŸ™‚

A1: Metcon (Weight)

50Ft Sled Push. Move the sled VERY fast. Weight accordingly.

X3

A2: Metcon (Weight)

50 Foot Walking Lunges. Try some weight. Dumbells or KB

X3
Push Sled rest 1 min -> Lunge rest 2 min

x3

Metcon (AMRAP – Reps)

Glute Ham Raise. 2 sets of 12. Use Bands

https://www.youtube.com/watch?v=lZbONXtf07g

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