Body Building Day 1 - Amoskeag

Body Building Day 1

CrossFit Amoskeag – Weightlifting

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Weightlifting

A1. Barbell Strict press 4×4 at 70% with 3 second pause at top of each rep

A2. ring pull up 3×6

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Weightlifting

B1. Barbell curl 3×10 5-10# heavier than last week

B2. Banded tricep extensions 3×18

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Weightlifting

C1. Crossover symmetry complex x3 sets (pick any from the listed instructional poster and complete it 3 times)

C2. Explosive pushups 3×15 at same height or higher than last week

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Weightlifting

D1. cossack squat with KB front racked 3×16 (8 each leg) at same weight or heavier than last week

D2. 50 ft walking lunge holding DBs in suitcase position x3 with heavier weight than last week

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Weightlifting

ABS:

L-sit/knee raise hold 45 seconds (use any variation that works for you)

20 situps

x3 rounds

MO BONUS- add a 4th round

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