PPLAdmin

Olympic lift 1. 1RM Snatch take only 10 minutes to find it. Strength 2. super set 1a. 3x Max rep bench press 80% of 1RM 1b. 3×5 strict pull ups to max rep kipping (do not come off bar between strict and kipping) Conditioning 3.”Nancy 5 rounds for time 400m run 15 OH squats (95/65) […]

1.Skill review Over head squats (work on sitting in the squat and mobility with PVC) 2.”Nancy” 5 rounds for time 400M run 15 Overhead squats (95/65) 3.Mobility Bullet proof shoulders

How well did you fuel your Ferrari today? Post to comments. This will be an ongoing blog everyday. I am going to add links etc. to help you out. To start be honest and put down what you ate. I am going to do this too! Here is the CF Journal Meal plan entry that

5×3 snatch balance heaviest possible Strength superset a.5×3 Tempo deadlifts (3 count to the knee then drive, then 3 count down) b.5×3 squat cleans same weight. Conditioning For time 8 pistol 8 Hspu 8 burpee box overs 12 pistols 12 hspu 12 burpee box overs 16 pistols 16 hspu 16 burpee box overs

Strength superset a.5×3 Tempo deadlifts (3 count to the knee then drive, then 3 count down) b.5×3 squat cleans same weight. Conditioning For time 8 pistol 8 Hspu 8 burpee box overs 12 pistols 12 hspu 12 burpee box overs 16 pistols 16 hspu 16 burpee box overs

How well did you fuel your Ferrari today? Post to comments. This will be an ongoing blog everyday. I am going to add links etc. to help you out. To start be honest and put down what you ate. I am going to do this too! Here is the CF Journal Meal plan entry that

Anyone that was here at 5am this morning please email me at granitestatecrossfit@gmail.com to let me know. Thanks Matt

1. a.4×2 touch and go snatch 75% of 1RM rest 40 seconds after 4th set b.50 double unders rest 20 seconds c.1 snatch 80% of 1RM d. 50 double unders rest 20 seconds e. 1 snatch 95% of 1 RM 2. 5 RFT 45 seconds of ME (max effort) C2B (chest to bar) pull ups

1. EMOM for 6 minutes 2 touch and go snatches @ 70% of 1RM or practice snatch form and progressions depending on skill level. 2. 5 RFT 45 seconds of ME (max effort) C2B (chest to bar) pull ups 15 second rest 45 seconds 5 front squats + 3 push jerks (155/115) 15 seconds rest

Tomorrow there will be a schedule change. There will be no 6am class and no 4 30pm class tomorrow. All other classes are scheduled as normal. I apologize for any inconvenience. Thanks GSCF STAFF