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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