Body Building Day 1 - Amoskeag

Body Building Day 1

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 3×5 with 4 second descent

A2. DB strict press alternating holds 3×5 (heavier than last week)

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Weightlifting

B1. Bench Press 4×4 at 80%

B2. DB Bent over row 3×8 heavier than last week

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Weightlifting

C1. Barbell curl 3×12

C2. Banded Lat Pull Downs 3×12

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Weightlifting

D1. KB goblet squat with 3 second pause in bottom 3×10

D2. KB crossbody deadlift 3×10 each side

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Weightlifting

ABS:

10-30 second hanging L-sit (modify to knees at parallel if needed)

15 situps

20 teapots (10 each side)

rest as needed x3 rounds

**Mo Bonus Abs- add a 4th round and increase the L-sit time to 45-60 seconds**

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