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CrossFit Amoskeag – Weightlifting
Strict Press
A1. Barbell strict press MAX REPS at 80% of your most recent 1RM x3 sets
A2. 3×7 strict dips
superset
Pull-ups
B1. Strict Pullups 3x (50-60%) +2 or 3 reps
B2. DB reverse flies 3×12
superset
Weightlifting
C. Band complex to be completed unbroken x3 sets
14 side steps/leg
14 air squats
26 monster walks
Weightlifting
ABS:
4 sets
45 second plank
45 second dball belly hold
rest as needed