wodify
CrossFit Amoskeag – WOD
Power Clean (Every 90 sec x 6 sets 2 power cleans (across)
Metcon (Weight)
Every 2:00 x 5 SETS
55 Double Unders
5 Power Cleans (135/95)
Every 2 min perform 1 round then rest the remainder of the 2 min. (Only do rx+ if you can easily complete all the rx work in under 1:30 for all rounds.) Score is your weight.
RX+ = 155/105 and 100 du
Metcon (No Measure)
If you are taking the open seriously and need active rest do this
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
5:00 Rebound & Nasal Breathing
*Lay on your back and breathe!