Body Building Day 2 - Amoskeag

Body Building Day 2

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. 3 second Dip negatives 3×5 (start at top of dip and lower yourself slowly on a 3 count)

A2. Barbell racked row 3×8 (place empty barbell in rack on rig and use to do a row- very similar to ring row, just using barbell instead) Adjust angle to suit your scaling needs

superset

Weightlifting

B1. 5×10 push-ups

B2. 5×10 barbell curl

superset (Short breaks here 30s-1 minute max)

Weightlifting

C1. DB Lateral Raises 3×10

C2. Drunk Drivers 3×20

superset

Weightlifting

D1. Banded Hamstring curls 3×12

D2. double Kb front squat 3×10 KEEP GOOD RACK POSITION

superset

Weightlifting

ABS:

30 crunches

30 leg lifts

30 bicycles

1 minute plank

x3 rounds rest as needed

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