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
Monday, January 13, 2020
Week 8 Day 1
From the rack - work up to a 1RM
3 Front Squat + 2 Split Jerk
FT
3-6-9-12
Pull up
Squat Clean 135/95
-right into
12-9-6-3
Bar MU
Squat Clean 185/125
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