Stronger. Faster. Powerful.
Sam Parker- Owner and Head Coach of CrossFit Grand Rapids
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Beginner 3 Week Weightlifting Cycle
4 week Pull Up Program
Travel, Home, Range or Station Work outs
9 week Strength Cycle
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Wednesday, January 27, 2016
1-27-16
Snatch
2 x 1 @ 75%
Clean and Jerk
2 x 1 @ 75%
Front squat
2 x 1 @ 80%
S/S
OHS
Find 1RM
WOD: 8RFT
12 Deadlift 155/105
8 T2B
4 OHS 135/95
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