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CrossFit Amoskeag – Weightlifting
Warm-up
Row 2 min
Mobilize
3 sets
:35 wallfacing handstand hold
:30 rest
3 sets
:10 squat with bar on knees
:10 snatch grip overhead hold
:10 hold in bottom of overhead squat
Snatch Position Practice
Bottom with bar on knees to hang x5
Bottom with bar on knees to high hang (pause at hang) x5
Bottom with bar on knees pull (pause at hang and high hang)
Weightlifting
3 position snatch with pause
high hang/hang/floor
work to a heavy set with perfect form
Weightlifting
overhead squat
3×5 build
3 sec hold at top and bottom
Weightlifting
snatch grip dead lift
3×5 across with perfect technique (should be a little heavier the 1 rm snatch)