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CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Bench Press 6-4-2 Pyramid set building up in weight each set
A2. Banded pass throughs 3×15
superset
Weightlifting
B1. Weighted pullup 5×1 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
superset
Weightlifting
ABS:
3 sets
30 second situp hold
10 weighted situps
30 second leg raise hold at 6 inches
rest as needed
MO BONUS: Add a round or increase amount of time in the holds