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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
mobility
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