Grand Canyon Express
Announcements
Nutrition Challenge Jan 9th-Feb 4th! Sign up now!
Nutrition Challenge dates to remember
Briefing 1-5 @ 5:30pm
Bod Pod 1-6 @ 2pm
1st WOD 1-7@ 10am
2nd WOD 2-4 @ 10am
Firebird CrossFit – All Levels
Practice
Supinated Grip Chest To Bar (Max set)
Max set Supinated Grip Chest To Bar
Supinated Grip Max Set Pullup (Max Set)
Supinated Grip Max Set Pullup
Seated Supinated Grip Max Set Chest To Bar Pullup (Max set )
Seated Supinated Grip Max Set Chest To Bar Pullup
Seated Supinated Grip Max Set Pullup (Max Set )
Seated Supinated Grip Max Set Pullup
Weightlifting
Power Snatch (1-2-3-4-5)
WOD
Metcon (Time)
RX+
1-2-3-4-5 Power Snatch (155-185/105-125lbs) 5-4-3-2-1 (each arm) One Arm KB Push Press (32/24kg)
RX
1-2-3-4-5 Power Snatch (135-155/85-105lbs) 5-4-3-2-1 (each arm) One Arm KB Push Press (24/16kg)
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