Body Building Day 1 - Amoskeag

Body Building Day 1

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

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