oly - Amoskeag



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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

wall overhead squats


High-Hang Snatch (10×1 build to a heavy high hang snatch)

Overhead Squat (5×5 build to a heavy set of 5, from the ground)

3-Position Snatch (3×5 5 sec pause each position, build)

Floor – Hang – High Hang

Paused Front Squat (3 x 5, 10 second hold in bottom, build)

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