Body Building Day 1 - Amoskeag

Body Building Day 1

CrossFit Amoskeag – Weightlifting

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Weightlifting

A1. Barbell Strict press 3×5- at 60% of your 1 rep max- 3 second pause at top of each rep

A2. Ring Pull ups 3×5

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Weightlifting

B1. Barbell curl 3×10- 5-10# more than you did last week

B2. Banded tricep extensions 3×15

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Weightlifting

C1. Flat Bench scap complex x3 sets

C2. Explosive pushup 3×12 (aim for higher plates this week or at least same height as last week)

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Weightlifting

D1. Cossack squat with KB front racked 3×14 (7 per side) with same weight OR heavier than last week

D2. 50 foot walking lunge holding DBs in suitcase position x3

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Weightlifting

ABS:

L sit or modified version x30 seconds

15 situps

x3 sets

MO BONUS- add a 4th round

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