CompTrain - Monday 8/22/16 - Amoskeag

CompTrain – Monday 8/22/16

CrossFit Amoskeag – B Side

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Metcon (Weight)

1. Clean

1RM with at 2 second pause 1″ off the floor

Metcon (Weight)

2. Front Squat

2RM

Metcon (Weight)

3. Back Squat

4×6 across

Metcon (Time)

4. Strength Conditioning

5 RFT*:

10 unbroken Dumbbell Push Press, 70/50

10 Unbroken Dumbbell Reverse Lunges, 70/50 (5/side)

10 Unbroken Dumbbell Dead Lifts, 70/50 – all 4 heads of db must touch the ground on every rep.

*Each round must be completed as 30 unbroken reps, rest as little as possible between rounds

Metcon (No Measure)

5. Strength Accessory

A. 4×10 Glute Ham Raises

B. 3×8 Back Rack Bulgarian Split Squats

C. 2×20 Good mornings

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