CompTrain - 7/2/2016 - Amoskeag

CompTrain – 7/2/2016

CrossFit Amoskeag – B Side

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Metcon (No Measure)


1. Track Conditioning

1600m, rest 4 mins

1200m, rest 3 mins

800m, rest 2 mins

400m, rest 1 min

For every interval you will alternate running 200m fast and 200m recovery. For example, an athlete that has a PR of a 6 min mile should start this session by running 200m at about 42 seconds, then recovery jog for 200m. She would continue this for 4 rounds until the 1600m were complete. All fast 200’s and recovery 200’s should be the same pace across the entire workout.

Metcon (Weight)


1. Clean and Jerk

EMOMx10: 1 Squat Clean and Split Jerk

Metcon (Time)

2. Gymnastics Conditioning

7 RFT: 10 unbroken C2B Pull ups

Metcon (Time)

3. Conditioning

7 RFT:

21-18-15-12-9-6-3 DB Thruster, 50/35

42-36-30-24-18-12-6 Calorie Row

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