Body Building Day 1 - Amoskeag

Body Building Day 1

Announcements

Make a Wish / Yankee Swap / Pot Luck on 12/16
Nightmare Before Christmas WOD on 12/23. No Open Gym. Closed 12/24 and 12/25
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. Barbell strict press- 5 sets of 3 at 83-85% (preferably 85% but drop it down a bit if you cannot complete all 3 reps unbroken for every set)

Weightlifting

B1. Rope rows 3×10 (5 each arm)

B2. DB boxer punches 3×20 (10 each arm)

B3. Plate front raise 3×10

Superset

Weightlifting

C1. Strict dip 3×12

C2. Hammer curl 3×5 heavy

superset

Weightlifting

D1. Hamstring curl 3×10

D2. Standing broad jump 3×10

superset

Weightlifting

ABS:

100 situps

100 bicycles

break up and rest as needed

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