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Announcements
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
A1. Pullup Negatives- 3 count down 3×5 (start at top and lower yourself slowly down)
A2. DB Strict Press Alternating Holds 3×5 each arm (hold one arm locked out at top while performing reps on the other arm then repeat for opposite side)
superset
Weightlifting
B1. Bench press 3×5 at 75%
B2. Bent over DB row 3×10
superset
Weightlifting
C1. Banded curl 3×12
C2. Banded scap squeeze 3×15
superset
Weightlifting
D1. Elevated Glute Bridge 3×10
D2. walking lunge steps 3×30 (15 steps each leg)
superset
Weightlifting
ABS:
With a Partner-
20 wallball situp tosses (10 each)
20 standing trunk twist tosses
20 leg lifts (20 each)
x3 rounds
rest as needed
**Mo Bonus Abs- do 4 rounds and make those leg lifts partner leg throw downs**