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Weightlifting Wednesday

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CrossFit Seven Cities – CrossFit

Weightlifting

Back Squat (3-3-3)

Tempo Back Squat For each set.

Tempo is:

3 seconds down

3 seconds pause

2 second drive up

3 seconds rest between reps

Bench Press (6-6-6)

Work up in load.

Dumbbell/Kettle Bell Row (12-12-12)

These are done while supporting your self on a box. 12-reps each arm.