(508) 481-2372 ali@pennantcrossfit.com

Weightlifting Wednesday

Back Squat
3 x 2 – Across
*3 second eccentric*
Hang Power Clean
3 x 3 – Across
Accessory/Mobility or Optional Conditioning: 4 Rounds Row 90 seconds: Rest 30 seconds
*Goal is same amount of cals each round*
Lifestyle
Same as Performance
Upper Rehab
Same as Performance
Lower Rehab
3 Sets
6 Heavy DB Strict Press
10 Barbell Bent Over Row
10 Reverse Fly’s
3 Archer Ring Row – per side