© 2019 CrossFit Spartanburg

April 20, 2017

WEDNESDAY

PREP SESSION:
GHD

3 BACK EXTENSIONS
6 HIP EXTENSIONS
9 SITUPS
12 BANDED REVERSE HYPERS
X2-4
*NOT FOR TIME

METCON:
1:00 MAX REP KETTLEBELL SWINGS (70#/55#)
1:00 REST
X5

TECHNIQUE:
ROPE CLIMBS & PEG BOARDS
15:00
NOVICE = ROPE CLIMB TECHNIQUE WITH COACH
PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS
ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS

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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March 23, 2017

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