5.7.15 - Amoskeag

5.7.15

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

Scroll to Top