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
Tuesday, April 16, 2013
4-17-13
4-17-13
Clean & Jerk
3 x 3 @ 65%
2 x 2 @ 70%
Pause front squat (hold bottom for 3 sec)
Find 2 RM
S/S
Push press
5-5-5-5
WOD:
Tabata
Weighted lunges 45/25
Weighted kayaks 45/25
Plate press 45/25
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