jeff
CrossFit Amoskeag – B Side
Metcon (No Measure)
SESSION 1:
1. Track Conditioning
1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
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)
SESSION 2:
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