wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
**There will be no pullups this week. We will deload and let the body recover a bit and retest those pullups next week.**
A. Renegade Rows 3×10
holding two dumbells, perform a pushup then a DB row on each arm while holding that pushup position = 1 rep
Weightlifting
B1. Banded face pulls 3×15
B2. DB strict press 3×10
B3. DB hammer curl 3×10
superset all 3- yes I said all 3
Weightlifting
C1. Lateral DB raises 3×10
C2. Dips 3×10
C3. Pushup plank hold 30 seconds
superset all 3
Weightlifting
ABS:
weighted straight leg situp x15 (hold weight overhead)
hollow rock x15
superman x15
x3 rounds rest as needed