Body Building Day 2 - Amoskeag

Body Building Day 2

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**

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