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CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Bench Press 8-6-4-2 Pyramid set building up in weight each set
A2. Banded pass throughs 4×12
superset
Weightlifting
B1. Weighted pullup 5×2 pick a weight and stay there across all sets (scale this according to your ability please)
B2. DB lateral raises 5×10 same weight across all sets
superset
Weightlifting
C1. KB thruster with 3 second pause at bottom and at top 5×5 building up in weight
C2. 30 second ring plank x5 sets
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Weightlifting
ABS:
2 rounds
50 crunches
50 bicycles
rest as needed
MO BONUS: add a round if you dare!