Month: October 2017

10/25/2017

Grand Trunk CrossFit – CrossFit Warm-up row or bike 3 minutes 3 rounds 12 wall squats spiderman walk with rotation straight leg hamstring stretch Mobility banded couch stretch banded front rack Weightlifting Back Squat (heavy 4 rep) 12 minutes Weightlifting Front Squat (heavy 4 rep) 10 minutes Metcon Metcon (Time) 50 pistols 25 power cleans …
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10/24/2017

Grand Trunk CrossFit – CrossFit Warm-up 300m Row 3 rounds 30 pass throughs 15 OHS KB stretch Mobility box shoulder box hip stretch Weightlifting Power Snatch (2 reps EMOTM 10) 2 reps EMOTM working up to your 85% Metcon power snatch burpee test (Time) 10 rounds 10 power snatches 75/53 5 bar facing burpees

10/23/2017

Grand Trunk CrossFit – CrossFit Warm-up 2 minute DU practice 3 rounds spiderman walk 12 DB strict press 30 hip glides Mobility couch stretch banded OH shoulder Weightlifting Shoulder Press (work to a heavy 5 rep) strict press 10 minutes Weightlifting Push Press (4×5) 5 reps every 90 seconds working @ 75-80% across Metcon Metcon …
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10/21/2017

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting clean+front squat+split jerk (work to heavy 1+1+1) squat clean+front squat+split jerk complex1+1+1 x 5 sets Weightlifting snatch deadlift+high hang snatch+snatch (1+1+1 x5) using 70% of snatch Weightlifting Back Squat (1×1) 1×6 @ 80% 1×1 @ 85% 1×6 @80% 1×1 @90% Accessory Halting clean deadlift (5×3) @75% x …
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10/21/17

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 25 with a partner sand bag grass run 70/50 25 bag facing burpees 50 wall balls 20/14 25 HSPU


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