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CrossFit Amoskeag – Weightlifting
Weightlifting
EMOTM Format for 5 sets alternating between A and B
You will need a box or bench today, mini ankle/knee band, and a red or orange band
A- DB Front Squat x12
B- Box/bench step ups x8/leg
Weightlifting
A- banded side step x10/each direction
B- wall sit hold with DBs front racked or one in lap x athlete’s choice (time)
Weightlifting
A- DB Bench Press or floor press x12
B- Dips on edge of box or bench x10
Weightlifting
A- DB seated bent over rower x10
B- banded scap squeeze x20
Weightlifting
A- weighted situp x15
B- hollow rock hold x athlete choice (time)