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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Friday, July 21, 2017
Test!
Max Snatch
6 attempts past 90%
Max Clean and Jerk
6 attempts past 90%
Back Squat
Work up to a heavy 5
S/S
Floor Press
5-5-5-5-5
WOD: 18-15-12-9-6-3
Lateral bar hops
Floor press 135/85
Lunges
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