CompTrain - Monday 7/25/2016 - Amoskeag

CompTrain – Monday 7/25/2016

CrossFit Amoskeag – B Side

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Metcon (Weight)

1. Snatch

EMOM Snatch Waves

EMOM x 5 – 2 Hang Squat Snatches (build)

Rest 1:00

EMOM x 5 – 2 Hang Squat Snatches below knee (build)

Rest 1:00

EMOM x 5 – 1 Squat Snatch (build)

Metcon (Weight)

2. Back Squat

Running Clock:

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Metcon (Time)

3. Conditoning

1,000m Run

40 Pull-Ups

30 Thrusters

20 Calorie Row

Metcon (Time)

4. Row Conditioning

500 Meter Row (moderate)

500 Meter Row (2K pace)

250 Meter Row (moderate)

250 Meter Row (2K pace)

Moderate paces should be 10-15 seconds above your 2K pace.

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