7/9/15 - Amoskeag

7/9/15

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CrossFit Amoskeag – Weightlifting

Warm-up

Row 2 min

Mobilize

3 sets

:30 wallfacing handstand hold

:30 rest

3 sets

:10 squat with bar on knees

:10 front rack hold

:10 hold in bottom of front squat

Clean 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 squat clean with pause

High hang/hang/floor

Work to heavy set with good form

Weightlifting

Front squat

3×5 building 5sec hold at top and bottom

Weightlifting

Push jerk

Work to a 3rm for the day

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