Weighted Dips
10-10-10-10
14min Clock
21-15-9
Thruster 95/65
OTB Burpee
Row - cal
- time remaining find 1RM clean and jerk
Stronger. Faster. Powerful.
Sam Parker- Owner and Head Coach of CrossFit Grand Rapids
Friday, March 13, 2020
Monday, March 9, 2020
Week 4 Day 1
Bar MU
4 x ME - rest 3min between
FT
12-10-8-6-4-2-4-6-8-10-12
DB Snatch 50/35
- in between each round, one round of Cindy
5 Pull up
10 Push up
15 Air Squat
4 x ME - rest 3min between
FT
12-10-8-6-4-2-4-6-8-10-12
DB Snatch 50/35
- in between each round, one round of Cindy
5 Pull up
10 Push up
15 Air Squat
Wednesday, March 4, 2020
Week 3 Day 3
4 attempts at max wattage in 20sec on the Ski Erg
-rest 3min between
20min AMRAP - Partner
20 DB Hang Power Clean and jerk 50/35
20 Cal Row
20 DB Box step over 24/20in 50/35
-rest 3min between
20min AMRAP - Partner
20 DB Hang Power Clean and jerk 50/35
20 Cal Row
20 DB Box step over 24/20in 50/35
Monday, March 2, 2020
Week 3 Day 1
5 x
3 Strict Pull up + 3 Bar MU
-rest 2min between
9RFT
3 Front Squat *
7 T2B
9 Lateral OTB Burpee
R1-3 135/95
R4-6 155/105
R7-9 165/115
3 Strict Pull up + 3 Bar MU
-rest 2min between
9RFT
3 Front Squat *
7 T2B
9 Lateral OTB Burpee
R1-3 135/95
R4-6 155/105
R7-9 165/115
Friday, February 28, 2020
Wednesday, February 26, 2020
Week 2 Day 3
4 attempts at max RPM on bike - rest 2min between each attempt
Bench Press
15-12-9-6-3
RDL
5-5-5-5
10-8-6-4-2
Push up
- in between rounds 240ft sand bag bear hug walk
Bench Press
15-12-9-6-3
RDL
5-5-5-5
10-8-6-4-2
Push up
- in between rounds 240ft sand bag bear hug walk
Monday, February 24, 2020
Week 2 Day 1
5 x
3 Strict Pull up + 1 Bar MU
-rest 3min between
10RFT
5 Clean and Jerk 185/125
3 Burpee Box jump overs
1 Rope climb - from a seated position
3 Strict Pull up + 1 Bar MU
-rest 3min between
10RFT
5 Clean and Jerk 185/125
3 Burpee Box jump overs
1 Rope climb - from a seated position
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