wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A. Chin-up negatives 3×5 SLOWWWW
Weightlifting
B1. DB Bench press 3×8 building in weight
B2. DB single arm rows 3×8 building in weight
superset
Weightlifting
C1. KB goblet tempo squat 3 seconds down 3×10
C2. Plate front raise to overhead 3×10- begin with plate held in both hands with arms extended and raise plate above your head keeping your arms extended throughout the movement
superset
Weightlifting
D1. barbell reverse curls 3×10
D2. 3×15 diamond pushups
superset
Weightlifting
ABS:
20 crunches
20 leg lifts
20 russian twists
x3 rounds rest as needed