1.6.17 “Over Head Franny”

January 05, 2017

ATTENTION COACHES and ATHLETES:
Dr. Quinn from Juggernaut Training Systems (JTS) will be hosting his Clinical Athlete Weightlifting Coach Certification at CrossFit Bridgewater on February 18th. We strongly suggest all coaches to sign up and attend!!!

FOLLOW THIS LINK TO SIGN UP:
http://www.clinicalathlete.com/store/early-bird-discounted-registration-for-the-full-cwc-certification-seminar-on-21817-21917-at-crossfit-bridgewater-bridgewater-ma

FITNESS & LIFESTYLE

STRENGTH
Over Head Squat
3 Rep Max

METCON
“Over Head Franny”
21-15-9
OverHead Squats (95,65)
Chest 2 Bar Pullups

L2
Chin Over Bar Pullups

L1
Banded Pullups

10 Minute Cap – Scale Appropriately

 

SPORT & COMPETITION

A. OLY
3 Rep Max TnG Squat Snatch

B. STRENGTH
3 Rep Max Back Squat

C. METCON
21-15-9
OverHead Squats (95,65)
Chest 2 Bar Pullups

D. CORE
5 Rounds
10 Vups
10 Hollow rockers
10 Tuck Ups
10 Second Hollow Hold

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