Thursday, 15 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
Warm-up:
  • Run 3 laps around the block.
    • Keep moving until the coach begins the session.
  • DS/BM
  • Wrists
  • P/S/P
  • Achilles
  • Shoulders
  • GM
  • Row 500m:  one pull, wait until "movement" stops until next pull.
Skill review / enhancement / instruction:
  • Clean and jerk
  • Shoot thru (without push-up or dip)
Strength:
  • Clean and jerk:  1RM in 15 minutes.
Stamina:
Ten rounds for time:
  • Bike 0.5 mile
  • Shoot thru x5 (no push-up or dip)
Stretch / Mobility
Posted by Paul at Wed, 14 Sep 2011 15:52:09 GMT
Categories: W

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