wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. 1 Rep Max barbell strict press
A2. 75% of A1 for 3×5
Weightlifting
B1. Heavy DB single arm row 3×8
B2. Heavy DB hammer curl 3×8
B3. I, T, Y scap work with small plates (5 in each for 15 total)x3
superset
Weightlifting
C1. Elevated glute bridge 3×10
C2. frog jumps 3×10
C3. banded good mornings 3×10
superset
Weightlifting
D1. diamond pushups 3×12
D2. lateral DB hold 30 seconds x3
D3. DB curl hold at parallel 30 seconds x3
superset
Weightlifting
ABS:
teapot x12 each side
situps x24
flutter kicks x36
x4 rounds rest as needed