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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