10/1/15 - Amoskeag

10/1/15

CrossFit Amoskeag – Weightlifting

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Warm-up

Oly Warm UP (No Measure)

500 meter row or 400 meter run

3 rounds

5 goblet squat hold 5 sec in bottom

5 bridges hold 2 sec at top

5 banded pull aparts

Mobilize

hips

shoulders

ankle

wrists

Clean Position Stretches (No Measure)

3 rounds

:10 bottom bar on knees

:10 front rack

:10 bottom of front squat

Clean Position Practice (No Measure)

Clean Position Practice

Bottom – hang x5

hang – high hang x5

bottom to high hang x5 (pause at hang)

bottom to high hang x5 (no pause)

3 Position Clean Pull (No Measure)

High Hang/Hang/Floor with 2 sec pause at each position

Squat Clean (High Hang x 2)

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