723/15 - Amoskeag

723/15

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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)

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