OLY 4/30/15 - Amoskeag

OLY 4/30/15

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)

Monster walks

30 wall OH squats

Mobility

T-spine- roller, open book

Shoulders- front rack with band, overhead traction, kb roll

hips- distraction, prayer squat, samson

Ankle- lax ball, runners stretch, lunge

wrists-

Zercher box squat (5×5 building to a heavy set of 5)

Zercher squat with box

Paused Front Squat (5×5 building to a heavy set of 5)

Bridge (3×8 across 10 lbs heavier than last week)

Bridge for weight

3 Pos Clean (Floor -> Hang -> High Hang) (4×10 build to a heavy set with perfect form)

Floor -> Hang -> High Hang

Push Press (technique, build to a heavy set with perfect form)

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