Oly - Amoskeag

Oly

CrossFit Amoskeag – Weightlifting

Oly Speed Primer WU (No Measure)

3 rds

empty prowler push 50ft

10 KB swings

10 air squats for quality

20 sec handstand hold

(No Measure)

30 OH wall squats

monster walks

3 dip, 1 push press (7×1 complex, build)

3 Pos Clean (Floor -> Hang -> High Hang) (5×3, 3 second pause, build)

Floor -> Hang -> High Hang

Paused Front Squat (5×5, @15×5 pace, build)

Bridge (5×5, build)

Bridge for weight

Zercher box squat (3×5, build)

Zercher squat with box

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