Wendler Week 4 (Deload) - Amoskeag

Wendler Week 4 (Deload)

CrossFit Amoskeag – Weightlifting

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Weightlifting

Bench Press

40% x5

50% x5

60% x5 (Not Max out set)

Weightlifting

B1. Ring row 3×12

B2. Banded Scap squeezes 5 high, 5 mid, 5 low x3 sets

Superset together

Weightlifting

C1. DB shoulder press with hold (5 reps Left holding Right locked out then repeat with Right side while holding Left locked out) x3

Weightlifting

C2. Goblet Squat with KB or DB tempo 5 seconds down then fire up 3×10

Weightlifting

D. Burnout barbell curls with partner 10-9-8-7-6…….1

You complete 10 curls then pass to partner then they give back for 9 reps etc down to 1. (55 total reps) Only rest you get is while your partner works.

E. partner pushup burnout 10-9-8-7…1

Same as above

Midline Accessory Work

Abs

10 hollow rocks

10 supermans

10 bicycles

x6 NO REST

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