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Announcements
Double Under Clinic w/ Coach Maggie on 1/27. 12-2PM. $40
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Pull up Negatives 3×5 with 6 second tempo down
A2. DB strict press alternating holds 3×5 heavier than last week
superset
Weightlifting
B1. Bench Press 5×2 at 90%
B2. DB bent over row 3×5 heavier than last week
superset
Weightlifting
C1. Hammer curls alternating holds 3×10 each arm (Demo in class)
C2. Diamond pushups 3×12
superset
Weightlifting
D1. KB front rack lunge steps 3×12 (6/side)
D2. Banded good mornings 3×12
superset
Weightlifting
ABS:
Weighted hollow rock hold flutter kicks x30
Alternating heel touches x20
crunches x10
x3 sets
MO BONUS= Add a round