Olympic Lifting Class - Amoskeag

Olympic Lifting Class

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

Warm-up (No Measure)

Mobility/activation

Ankle- Squat hold

Hip- Couch, Roller, Monster walks

T-spine – Roller, bar hang, open book

Shoulder- Band, IYTW, i/e rotation, lax ball

Wrist- distraction

Oly Squat Position (Building)

5 Zercher Box Squats

5 5 sec Front Pause Squats

5 OH 5sec Pause Squats

Bridge (Building)

Bridge for weight

Banded Reverse OH Squat (across)

Pull into OH squat

Metcon (No Measure)

Skill

Kneeling Jump

Box Jump

Position Pauses

Push Press

Position pause (Building)

5 sec pause at bottom, knees, and hips

Push Press (building)

Zercher Walk (building)

Zercher Yoke or axle walk for 50ft

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