CompTrain - Monday 8/8/16 - Amoskeag

CompTrain – Monday 8/8/16

CrossFit Amoskeag – B Side

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Metcon (Weight)

With a running clock…

1. 5 minutes to work up to a heavy single Front Squat

2. 5 minutes to work up to a heavy single Muscle Snatch

3. 5 minutes to work up to a heavy single OHS

4. 5 minutes to work up to a heavy single Snatch Balance

5. 5 minutes to work up to a heavy single Squat Snatch

6. 5 minutes to work up to a heavy single Front Squat

Metcon (Time)

7. Conditioning

15 OHS, 155/105

15 C2B

15 Squat Snatches, 155/105

15 C2B

15 Front Squats, 155/105

15 C2B

15 Squat Cleans, 155/105

15 C2B

Metcon (Weight)

8. Strength Accessory

A. 3 x unbroken reps of strict weighted muscle ups (you choose the weight)

B.. 3×10 Weighted Hip Extension with 3 second pause at the top

C. 3×20 Close Grip Bench Press

D. 3×15 Skull Crushers

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