Pulling progression Week 1 - Amoskeag

Pulling progression Week 1

CrossFit Amoskeag – Weightlifting

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Weightlifting

A. 35 strict chin ups or appropriate scale for yourself (choose a challenging scale that will allow you to do 3-5 rep sets on your way towards 35 total)

Weightlifting

B1. Ring row 3×12 with pause at top of each rep

B2. DB strict press 3×8 building in weight (heavier than last week)

Weightlifting

C1. 3×20 DB curls heavier than last week

C2. 3×12 strict dips with 2 second pause at the bottom

Weightlifting

D1. 3×10 Barbell RDL slow down fast up

D2. 3×21 scap squeezes (7 high, 7 mid, 7 low)

Weightlifting

ABS:

1 minute Dball or sandbag belly hold

10 V ups

20 bicycles

x3

minimal rest between rounds

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