9/10/15 - Amoskeag

9/10/15

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CrossFit Amoskeag – Weightlifting

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Warm-up

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 (No Measure)

3 rounds

:10 bar on knees snatch grip in squat

:10 overhead hold snatch grip

:10 bottom of overhead squat snatch grip

Snatch Position Practice (No Measure)

Knees to hang x 5

hang to high hang x 5

knees to high hang x 5

knees to snatch pull x5

3 position snatch pull (No Measure)

high hang/hang/floor x 3

Weightlifting

Squat Snatch (1 rep max (Go for it))

Warm-up

3 Position Clean Pull (No Measure)

High Hang/Hang/Floor with 2 sec pause at each position

Weightlifting

Squat Clean (1 rep max (go for it))

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