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CrossFit Amoskeag – Weightlifting
Weightlifting
A. 3×5 Chin-up negatives. Same concept as the pull-up negatives, just different hand positioning. Lower slowwwwwly!
Weightlifting
B1. DB bench press 3×10 build in weight each set
B2. Ring Rows 3×10
Superset
Weightlifting
C1. DB weighted lunge 3×10 each leg
C2. Banded/cable machine lat pull downs 3×12
superset
Weightlifting
D1. Barbell 21s (7/7/7) for 3 sets
D2. Banded tricep extensions 3×12
superset
Weightlifting
Ab work:
10 hollow rocks
10 supermans
10 crunches
10 leg lifts
10 v-ups
x3 rounds NO REST