Month: September 2017

9/30/17

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Snatch (3×2) can be singles 2×2 @75% 3×2 @80% Weightlifting clean deadlift+high hang clean+clean (3×1+1+1) 2×1+1+1 @70% 3×1+1+1 @75% Weightlifting Front Squat (1×1) 1×3 @78% 1×1 @83% 1×3 @78% 1×1 @88% Accessory halting clean deadlift + Finish (3×3) pull halting clean deadlift to upper thigh and finish …
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9/28/2017

Grand Trunk CrossFit – CrossFit Warm-up 15 cal bike 3 rounds crab walk barbell good morning OHS Mobility box hip stretch box shoulder Weightlifting Snatch (every 90 seconds for 10 sets do 3 reps) Squat snatch 3 reps rounds 1-3 @65% 4-6 @70% 7-10 @80% Metcon Metcon (AMRAP – Reps) AMRAP 10 10 deadlifts using …
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9/29/2017

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes bike, row or DU 3 rounds spiderman walk with rotation walking cradle kb stretch Mobility foam roll whatever you need Weightlifting Bench Press (5×8) every 2 minutes for 5 sets do 8 reps. 55-60% Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing …
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9/26/2017

Grand Trunk CrossFit – CrossFit Warm-up 400m row 3 rounds 15 table tops 10 kips on rig inch worms Mobility wall hip stretch banded front rack – band near waist Weightlifting Back Squat (3-3-3+) using your current working max based on what you did last week or 90% of your 1 RM 70%x3 80%x3 90%x3+ …
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8/23/17

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 working in teams of 2 22 deadlifts 185/133 22 DB S2OH 50/35 22 burpee pull-ups


29665 WK Smith Dr.
Suite B
New Hudson, MI
48165