© 2019 CrossFit Spartanburg

April 28, 2017

THURSDAY

PREP SESSION:
SNATCH

METCON:
CROSSFIT.COM MAINSITE WORKOUT 20150115

800M RUN
25 OVERHEAD SQUATS (75#/55#)
25 SUMO DEADLIFT HIGH PULLS (75#/55#)
X5

April 11, 2017

MONDAY

PREP SESSION:
GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS)
EXPLOSIVE JUMPING

METCON:
(COMPARE TO CFS WORKOUT "KIRBY - 216")
"KIRBY"

800M RUN

4 POWER CLEANS (155#/105#)
9 TOES-2-BAR
14 BOX JUMPS (24"/20")
X8

800M RUN

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