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CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Barbell strict press MAX REPS at 70% of your most recent 1RM x3 sets
A2. 3×5 strict dips
superset (go directly from pressing into dips with minimal rest)
Weightlifting
B1. Strict Pullups 3x 50-60% of your best max set
B2. DB reverse flies 3×12
superset
Weightlifting
C. Band complex to be completed unbroken x3 sets
10 side steps/leg
10 air squats
20 monster walks
Weightlifting
ABS:
3 sets
10 V-ups
20 bicycles
30 second plank (up this time if need more of a challenge)
no rest between sets