Wednesday, 14 September 2011

News, Announcements, and Special Events:
  • Sage Burgener Olympic Lifting Seminar:  Saturday, October 1st, Bridger CrossFit in Bozeman.  Check it out.
Times:
  • 6:00am - Coach:  Paul
  • 8:30am - Coach:  Paul
  • 6:00pm - Coach:  Paul
  • 7:00pm - Coach:  Paul
Warm-up:
  • Row 500m or bike 0.5mile as soon as you walk in the door
    • Continue warming up on your own until the coach begins the session
  • DS/BM
  • Wrists
  • P/S/P
  • Cobra
  • Scorpion
  • Achilles
  • Shoulders
  • GM
  • Fun with get-ups
Skill review / enhancement / instruction:
  • Heaving snatch balance
Strength:
  • Heaving snatch balance.  Triples until failure.
Strength and stamina:
Continuous rounds until you reach 20 times your deadlift 1RM:
  • Deadlift x5
  • Mountain climber x30
  • Body row x10
Stretch / Mobility
Posted by Paul at Tue, 13 Sep 2011 20:35:49 GMT
Categories: MGW

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