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CrossFit Amoskeag – Weightlifting
Weightlifting
Each segment is to be done as an EMOTM for 5 sets. There is a 2 minute transition window between each segment. A is done on first minute. B is done on second minute. Rest the remainder of the minute after finishing each movement. You should stick with same Barbell weight for entire workout.
A- Reverse curl x15
B- Lying skull crushers x15
Weightlifting
A- Good morning x10
B- Back Squat x15
Weightlifting
A- racked barbell row x12
B- dips on same barbell x12
Weightlifting
A- back rack reverse lunge x10 PER LEG
B- Back rack jumping squats x5-10 (athlete choice)
Weightlifting
A- Plank 30-45 seconds
B- legs at 6 inches off floor hold 30-45 seconds