Month: August 2017

9/1/17

Grand Trunk CrossFit – CrossFit Warm-up 200m run 3 rounds 10 bb strict press spiderman walk w/ rotation kb stretch Mobility banded shoulder banded hip Weightlifting Bench Press (4×10) 65-70% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 grass run KB farmer carry 53/35 20 sit-ups 10 KB S2OH 53/35

8/30/2017

Grand Trunk CrossFit – CrossFit Warm-up 200m Run 3 rounds 12 OHS 30 pass throughs inch worms Mobility box shoulder stretch box hip stretch Weightlifting Snatch Balance (heavy 3 rep) 10 minutes, get at least 4 sets in Weightlifting 3 position Snatch (heavy 1 rep) 1.high hang- power position 2. above knee 3. mid shin- …
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8/28/2017

Grand Trunk CrossFit – CrossFit Warm-up 15 Cal Bike 3 rounds spiderman walk 30 lateral leg swings 15 scap push-ups Mobility couch stretch front rack stretch Weightlifting Power Clean (5 reps EMOTM 7) working at 75% UB reps Metcon Metcon (Time) 3 rounds 400m Run 20 box jumps 20 T2B

8/29/2017

Grand Trunk CrossFit – CrossFit Warm-up 200m Run 3 rounds 15 wall Squats walking lunges- pull arms OH 30 hip glides Mobility wall hip stretch banded shoulder stretch Weightlifting Back Squat (3-3-3+) using your working max from last week or 90% of your 1 RM 70%x 3 80%x 3 90%x 3+ Metcon Metcon (Time) 1000m …
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8/25/2017

Grand Trunk CrossFit – CrossFit Warm-up 200m Run 3 rounds walking lunge w/ hands overhead KB stretch 12 OH squat Mobility wall hip stretch banded front rack Weightlifting Front Rack Lunge (heavy 6 rep) walking lunge working up to heavy 6 rep -at least 5 working sets Metcon Metcon (AMRAP – Reps) AMRAP 12 16 …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165