wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. find a 1 rep max in bench press
A2. hit a max set of pullups
A3. hit a max set of dips (ring or matador or other modification)
this does not need to be supersetted together. this should take no more than 20-25 minutes TOPS
Weightlifting
B1. barbell curl 3×12 add weight each set
B2. banded tricep extensions 3×12
superset
Weightlifting
C1. X-over symmetry sequence x3 sets
C2. explosive pushups to plate 3×10
superset
Weightlifting
D1. Cossack squat with KB front racked 3×12 (6 each leg alternating)
D2. 50 Ft Walking lunge x3
superset
Weightlifting
ABS:
Side plank 30 seconds per side
20 V ups
10 supermans
x3 sets
MO BONUS add an extra set and increase plank time to 45 seconds