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CrossFit Amoskeag – Weightlifting
Weightlifting
A. 3×5 pull-up negatives. SLOWWWW
Weightlifting
B1. 30 sec lateral raise hold THEN 10 lateral raise (x 3 sets)
B2. Dips 3×10
Superset
Weightlifting
C1. Rope Rows 3×5 each arm
C2. Banded Hamstring curls 3×10
superset
Weightlifting
D1. Hammer curl x5 + regular curl x5 (x3 sets)
D2. Plate tricep extensions 3×15
superset
Weightlifting
ABS:
Weighted plank 30s-1 minute
Dball belly hold 30s-1 minute
L-sit floor progression 30s-1 minute
x3 rounds rest as needed