wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A. 3×10 DB bench press- Building in weight each set
Weightlifting
B1. Plate front raises 3×12
B2. Pushups 3×12 (add more reps here if comfortable)
B3. Banded Scap Squeeze 3×12
Superset
Weightlifting
C1. Curl to Arnold Press 3×10
C2. Lat Pull Downs banded or on cable machine 3×10
C3. Banded tricep extensions 3×10
Superset
Weightlifting
ABS:
50 crunches
50 leg lifts
150 FT one arm farmers carry with KB/DB- Keep Midline ON and tight don’t sag to side with weight- Carry should be unbroken so pick weight wisely (75 FT with one arm then switch for 75 FT back)
x2 rounds- resting as needed