wodify
CrossFit Amoskeag – B Side
Metcon (Time)
Prior To Class
A. CONDITIONING
3 SETS (85%)
21-15-9
Cal Row
Ski
-Rest 2:00 b/t sets-
All Other Work done ideally after A-Side
Metcon (AMRAP – Reps)
After Class
STRENGTH (85%)
AMRAP x 7 Minutes
MAX Clean and Jerks (135/95)
-Rest 3:00-
AMRAP x 5:00
Max Snatches (115/75)
-Rest 2:00-
AMRAP x 3:00
MAX Thrusters (95/65)
Metcon (No Measure)
Accessory
3 ROUNDS
10 Jumping Air Squats
(:01 Pause at bottom of each rep)
:30 Side Plank
10 Banded lateral steps with band around knees (10 each direction)
E2MOM x 10 MINUTES
10 Box Step Ups with dumbells (5 per leg)
EMOM x 6 MINUTES
Min 1 – 6 Reverse Lunges (L)
Min 2 – 6 Reverse Lunges (R)
(hold dumbells)