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CrossFit Amoskeag – Weightlifting
Weightlifting
Each segment is to be done as an EMOTM for 5 sets. There is a 2 minute transition window between each segment. A is done on first minute. B is done on second minute. Rest the remainder of the minute after finishing each movement. You should stick with same dumbbells for entire workout.
minutes 0-10
A- strict press x10
B- hammer curls x10
Weightlifting
A- RDL x10
B- Front rack lunge x10 (NOT per leg)
Weightlifting
A- Pushups holding DB handles X (athlete choice)
B- OH tricep extension with single DB x10
Weightlifting
A- Goblet Squat x10
B- Hip thrusts wieghted with single DB on waist or can be non weighted x10
Weightlifting
A- 30 seconds of leg lifts
B- 30 seconds of Russian Twists