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, May 4, 2016
5-4-16
Clean and Jerk
3 x 2 @ 82%
2 x 2 @ 85%
Push press
5 x 3 @ 90%
RDL
3 x 5 @ 90% of clean
S/S
Snatch
Work up to a heavy double
WOD: 6RFT
8 OHS 115/85
4 Ring MU*
*4 MU = 8 x 1 C2B Pull up + 1 Dip
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