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CrossFit Amoskeag – Weightlifting
Warm-up
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
:10 bottom with 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)
Weightlifting
Clean Pull Practice
3 position pull with pause on way up and down
high hang/hang/floor
Weightlifting
2 clean pull + 1 squat clean
15 min to work up to heavy set
Weightlifting
Jerk Practice
Jerk Footwork
Tall power jerk x5
Power jerk x5
Weightlifting
Every :90 x9 min
1 power clean + 2 power jerk (building)
(If power clean is severely limiting use a rack for jerk and skip clean)