3711 S. Isabella Rd. Suite A info@crossfitworthy.com 989-400-4886

07.12.2013 [friday]

Today is a great day! Why you ask?: because this morning at 2:38am a sweet baby boy was born! That sweet baby boy is our newest nephew; Grayson James Bliss! He is 7 pounds 7ounces and 19 3/4 inches long! Are you begging for a picture? Well you’re in luck:970401_10101572379984918_738977147_n

Skills & Drills:  30/20/30 (squats, pass throughs, OHS/pvc)
                  banded squats 1x10 x5x0
OLY: 1a.) Snatch movement skills/skill transfer
     1b.) Snatch from P2 6x2 OTM @ 65%
     2a.) Clean movement skill/skill transfer
     2b.) Jerk movement skill/skill tranfer
     2c.) Clean & Jerk from P2 6x2 OTM @ 65%
Hip Extension: 20:00 Deadlift
               warm up: 10@bar, 8-10@35%, 5-10@55%
               work: 5@65%, 5@75%, 5+@85%
               back off: 1-@50-60%
Explosive: 6x40yd sprint


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