wodify
CrossFit Amoskeag – Weightlifting
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