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Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details
CrossFit Amoskeag – Weightlifting
Weightlifting
A. 5×1 Barbell Strict Press
Start at about 85% and work your way up to a heavy single for the day. If the PR is there then take it. If not, no big deal. Call it a day.
Weightlifting
B1. Rope Rows 3×12 (6 each arm)
B2. Dumb bell boxer punches 3×20 (10 each arm)
superset
Weightlifting
C1. Elevator Dips 3×8
C2. Dumbbell curl 3×12
superset
Weightlifting
D1. Banded Good Mornings 3×12
D2. Plated lunge steps 3×12 (6 each leg)
superset
Weightlifting
ABS
Hanging knee raises 10 (add weight if able)
crunches 20
Standing trunk twist wall ball throw 20 (10 each side)
3 rounds rest as needed
**Mo Bonus Abs- no rest between rounds AND add a 4th round**