7/30/15 - Amoskeag

7/30/15

Announcements

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CrossFit Amoskeag – Weightlifting

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

Snatch Position Stretches

3 sets

:10 bottom with bar on knees

:10 ovehead

:10 bottom of Overhead Squat

Warm-up

Hand Stand Hold

3 sets

40 sec hold

:30 sec rest

Snatch Position Practice

Bottom – hang x5

hang – high hang x5

bottom to high hang x5 (pause at hang)

bottom to high hang x5 (no pause)

Snatch Pull Practice

3 position pull with pause on way up and down

high hang/hang/floor

Weightlifting

Work up to a heavy set

2 snatch Pull + 1 hang squat snatch + 1 squat snatch

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