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
▼
Wednesday, March 23, 2016
3-23-16
Clean pull + Hang Clean + Jerk
Work up to a HS
then 1 every 1:30min for 9min @ 80%
Bench press
5-4-3-2-1-1-1
S/S
Push Press
5-5-5-5-5
Frane
WOD:
5min AMRAP
15 DU
10 Push up
-then FT
21-15-9
Pull up
Deadlift 225/135
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