wodify
Announcements
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 5×2 at 90%
Weightlifting
B1. Single arm DB row HEAVY 3×7
B2. Tempo Pushups 3 countdown explode up 3×10
B3. Banded Scap squeezes 3×15
superset
Weightlifting
C1. Strict dip 3×15
C2. Plated Front raise 3×15
superset
Weightlifting
D1. Goblet squat 3×12 pause in bottom
D2. Elevated Glute Bridges 3×10 with pause at top
superset
Weightlifting
ABS:
3 rounds
10 V ups
10 Knee Tucks
20 Russian twists holding KB
rest as needed
**Mo Bonus Abs**
add in a 4th round or use no rest for all rounds