wodify
Announcements
Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Pullup Negatives 3×5 with 4 second descent
A2. DB strict press alternating holds 3×5 (heavier than last week)
superset
Weightlifting
B1. Bench Press 4×4 at 80%
B2. DB Bent over row 3×8 heavier than last week
superset
Weightlifting
C1. Barbell curl 3×12
C2. Banded Lat Pull Downs 3×12
superset
Weightlifting
D1. KB goblet squat with 3 second pause in bottom 3×10
D2. KB crossbody deadlift 3×10 each side
superset
Weightlifting
ABS:
10-30 second hanging L-sit (modify to knees at parallel if needed)
15 situps
20 teapots (10 each side)
rest as needed x3 rounds
**Mo Bonus Abs- add a 4th round and increase the L-sit time to 45-60 seconds**