wodify
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
superset
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)
superset
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