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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
OH squats
3 Pos Clean (Floor -> Hang -> High Hang) (3×5, across, heavy, 3 sec pause)
Floor -> Hang -> High Hang
3 dip, 1 push press (10×1, build, 5 pause, 5 through)
Zercher box squat (3×5 across, 10 lbs heavier)
Zercher squat with box
Paused Front Squat (3×5, across, 15×5, 10 lbs heavier)
Bridge (3×8, across, 11×2, 10 lbs heavier)
Bridge for weight