jeff
CrossFit Amoskeag – B Side
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