Empowerment & Survival Camp:  Taught by Scott Langlais 5 - Days of accelerated growth & development where children become empowered with the knowledge & skills to avoid victimization, survive and insurmountable & come home safe.  90 - Minute Classes with 2 essential components:EDUCATION: Safety & Awareness "Be-a-Smarter-&-Better-Buddy-System" Confrontation Management TRAINING: Distance Management Verbal Defense Counters & Escapes against Grabs & Holds Dates:  June 22nd - June 26thTimes:  1:30-3:00pmLocation: CrossFit NorthWes...Read More

WEDNESDAY 090215
Strength:
Met Con:

DAILY WOD


Touch & Go Power Clean

3  Rep Max

 

5 Rounds for Time

7 Chest to Bar Pull Ups

5 Power Cleans 155/105

 

 

POWER LIFTING

Back Squat

Bench Press

5-3-1+

75-85-95%

3x10 @ 50%

 

RDL

3x12

 

Kettlebell Lunges

2x20

 

TEEN

 

Power Snatch

2 Rep Technique

 

For Time

12-9-6-3

 

Push Jerk

Ball Slam

Russian Kettlebell Swing


 
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