Body Building Day 1 - Amoskeag

Body Building Day 1

CrossFit Amoskeag – Weightlifting

Weightlifting

A. Barbell strict press 4×4 at 78-80% be sure to pick a weight you can maintain unbroken sets across

Weightlifting

B1. Barbell racked row 3×12

B2. Barbell curl 3×12

B3. Banded face pulls 3×12

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Weightlifting

C1. Ring pushup or plate pushup (add some depth if you can) 3×15

C2. Plated tricep extension 3×10

C3. side shuffle in pushup position 10 ft R and L (20 ft total)

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Weightlifting

D1. Pitcher squats with DB/KB 3×10 each leg

D2. Banded side steps in athletic stance 3×10 each way

D3. Alternating Jumping lunges 3×20 (10 each leg)

superset

Weightlifting

ABS:

15 partner leg throwdowns (5 in each direction)

15 weighted situps

30 bicycles

3 rounds rest while partner completes the circuit

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