wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Barbell strict press 10-8-6-4-2 pyramid increasing weight each set
A2. Banded Lat pull downs 5×10
superset
Weightlifting
B1. Barbell bent over row 3×12 building in weight but keep it light
B2. KB curl 3×12 same weight across
superset
Weightlifting
C1. DB suitcase reverse lunge 3×10 each leg
C2. Rotator Cuff complex with 2.5 or 5# plates 3×10
superset
Weightlifting
ABS:
Hanging L sit hold 15-30 seconds
15 Hollow rocks
15 supermans
3 rounds rest as needed