Body Building Day 1 - Amoskeag

Body Building Day 1

CrossFit Amoskeag – Weightlifting

View Public Whiteboard


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


A- RDL x10

B- Front rack lunge x10 (NOT per leg)


A- Pushups holding DB handles X (athlete choice)

B- OH tricep extension with single DB x10


A- Goblet Squat x10

B- Hip thrusts wieghted with single DB on waist or can be non weighted x10


A- 30 seconds of leg lifts

B- 30 seconds of Russian Twists

Scroll to Top