wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A. 40 Strict Pull-ups. Use appropriate scale. 10 minute time cap here.
Weightlifting
B1. DB lateral raises 3×12
B2. Ring pushups 3×10 (if cannot do ring pushups, scale to pushup that is most challenging for 10 reps unbroken in each set)
Superset
Weightlifting
C1. Heavy DB bent over rows 3×5
C2. DB RDL 3×12 (3 count tempo down)
superset
Weightlifting
D1. Heavy Hammer curls 3×6 each arm simultaneously
D2. Lat Pull down 3×15 (use banded version or use new cable machine)
superset
Weightlifting
ABS
50 crunches
50 flutter kicks
x2 rounds
rest 1 minute between rounds