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CrossFit Amoskeag – Weightlifting
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