8.13.14 - Amoskeag

8.13.14

Main – WOD

Light work on the barbell today. Technique and speed (in that order)

For Metcon — Goal is to have same scores on the odd and even workouts. Pace yourself accordingly.

Warm-up

Metcon (No Measure)

Run/Row 400/500

2 Rounds
5 front squats
5 push presses
5 OHS

Trainer led Snatch technique work

Weightlifting

Power Snatch (PS 5×5 not TnG. 50-60%. Squat Snatch to scale up)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ 70-80%
5 Push Presses [95/65]
15 Box Jumps
rest 2 min

2: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ 70-80%
5 Power Clean + Jerk [95/65]
15 Wall Balls
rest 2 min

3: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ 70-80%
5 Push Presses [95/65]
15 Box Jumps
rest 2 min

4: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ 70-80%
5 Power Clean + Jerk [95/65]
15 Wall Balls

Scroll to Top