wodify
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
A1. 3×6 DB bench press (should be heavier than last week)
A2. 3×5 chin ups (Scale as needed)
You may superset these if comfortable or split them up into separate tasks
Weightlifting
B1. Diamond pushups 3×15
B2. Banded face pulls 3×15
superset
Weightlifting
C1. Barbell curl 3×10- try to add 5-10 pounds each set as you go
C2. DB lateral raises with 3 second pause at the top 3×10- keep these relatively light
superset
Weightlifting
D1. Weighted box step ups holding DB 3×10 each leg
D2. Banded side steps 3×10 each leg
superset
Weightlifting
ABS:
10 V-ups
10 leg raises
10 crunches
10 russian twists
x4 sets (or 5 if you are feeling froggy)
**try to go through this with as little rest as possible between movements AND rounds**