OLY - Amoskeag

OLY

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

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