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Announcements
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. (little bit of a Deload from DB bench press this week) 3×10 LIGHT DB bench press- keep it light and easy
A2. 3×5 chin-ups
superset if able
Weightlifting
B1. Barbell Curl 3×8 increase weight each set
B2. Banded Tricep extension with pause at bottom of each rep 3×10
superset
Weightlifting
C1. Seated Reverse DB fly- basically a scap squeeze with DBs 3×10
C2. Explosive pushup onto plate 3×10- try to increase height each round
superset
Weightlifting
D1. Weighted box step ups w/DBs 3×12 (6 each leg)
D2. Banded side steps 3×20 (10 each direction)
superset
Weightlifting
ABS:
Rower V-ups (use seat for your feet) x10
DB tea pots x 10 each side
Situps x20
3 rounds rest as needed