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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)
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