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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