wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Bench Press 6RM then 2×6 at 90%
A2. Banded Scap Squeeze 3×12 increase tension this week
Superset
Rest as needed for your bench press
Weightlifting
B1. Weighted Pullups 5×1 — as heavy as you can go this week
B2. Tricep pushdown 3×12 — increase tension this week
Superset
Weightlifting
C1. DB hammer curls 3×12– heavier this week than last week
C2. DB box step ups 3×10 each leg
superset
Weightlifting
ABS:
4 rounds:
10 V-ups
10 crunches
10 leg lifts
10 super crunch
rest as needed
MO BONUS– Add a 5th round