CrossFit Amoskeag – Weightlifting
A. 15 chinups with 2 second pauses in the ASCENT at the bottom, middle, and top
B1. DB bench 3×6 heavier than last week
B2. DB single arm rows 3×6 heavier than last week
C1. Banded Hamstring curls 3×12
C2. DB lateral raises with 3 second pause at top of each rep 3×10
D. 10-8-6-4-2 DB curl- increase the weight each set. Do not stop until you have finished all sets. So 10 reps then increase weight for 8 then increase weight for 6 etc….
E. Pushup Pyramid- 2-4-6-8-10-8-6-4-2. Take a rest after each set but continue with as little rest as possible. If you are good at pushups then go 1-2-3-4-5-6-7-8-9-10 and back down for more reps.
tabata each movement