Thursday September 10th

Hi Everyone,
PRVN has asked its paying affilates like us not to post full workouts on public websites anymore. Apparently some gyms were using the programming from sites like ours and not paying.
Great news though. The full workouts will be posted in the Train Harder CrossFit that Sagar built for us. Search Train Harder CrossFit in the apple ap store to get that.
If you have an android, scan the qr at the gym to get it. Download the ap, then we click accept on our end and your good to go.
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General Warm-Up
2:00 Cardio Choice
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:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
15 Banded Pull-Aparts
8 Behind the Neck Elbow Punch Throughs
5/5 Crossbody Lat Stretch
10 Inchworm Push-Ups
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2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
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2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%

Strength
Push Press + Push Jerk
8:00 EMOM
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"Identity Crisis"
For Time
Every 4:00 x 3 Sets
Bench Press
Double Unders


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