wodify
CrossFit Amoskeag – Weightlifting
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