© 2019 CrossFit Spartanburg

FRIDAY 4.28.17

April 29, 2017

FRIDAY

 

PREP SESSION:
AIR SQUAT TO PISTOL

12:00
NOVICE = INTRO & INTRODUCTION WITH COACH
PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST
ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS

 

ATHLETE'S CHOICE:


(A) METCON:
15 POWER SNATCHES (75#/55#)
5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS)
X5

 

(B) METCON:
"TOMMY V"
21-15-9 THRUSTERS (115#/85#)
12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW)

STRENGTH:
BACK SQUAT

5X5 @ 70%

 

Share on Facebook
Share on Twitter
Please reload

Archive
Please reload