wodify
CrossFit Amoskeag – Weightlifting
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