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CrossFit Amoskeag – B Side
Warm-up
Metcon (No Measure)
Row 2 Min
3 Rounds
10 Reverse Wall Balls
10 Muscle Snatches
Mobilize
Weightlifting
A: 2 Snatch Pull + 3 Power Snatch (Build to a rep max of the complex)
2 Snatch Pull + 3 Power Snatch
Spend a lot of time here. Warm up well. Do some technique drills.
Scale / sub out the snatch with 3 x 5 heavy deadlifts
Metcon
B: Metcon (Time)
3 Rds for Time
20 Pistols
20 Box Jumps
20 Burpees
C1: Metcon (AMRAP – Reps)
A1. Ring Push Ups 13X3 4-6 Reps rest 30 seconds
X3
Ring push ups, rest 30 sec -> Hollow Rocks, rest 2 min
C2: Metcon (AMRAP – Reps)
A2. Hollow Rocks 15-20 Reps rest 2 min
X3