Month: December 2017

1/1/2018

Grand Trunk CrossFit – CrossFit Warm-up 5 shuttles dynamic… Mobility couch stretch banded shoulder Gymnastics 3 rounds 35 sec hollow rocks 25 sec rest 35 sec alligator rolls 25 sec rest 35 sec hollow hold w/ tuck 25 sec rest Metcon Georgie (AMRAP – Rounds and Reps) AMRAP 21 7 burpees 11 push-ups 22 KBS …
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12/30/2017

Grand Trunk CrossFit – Barbell Club Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip …
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12/30/2017

Grand Trunk CrossFit – CrossFit Warm-up dynamic… Metcon New Year’s Eve Barbell Bash (AMRAP – Reps) AMRAP 31 could be done with or with out a partner 31 deadlifts 115/83 31 push presses 115/83 31 front rack lunges 31 power snatches 31 front squats 31 push jerks 31 back squats 31 power cleans 31 thrusters …
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12/29/2017

Grand Trunk CrossFit – CrossFit Warm-up 5 min DU practice (w/ in the 5 minutes work in 3×10 of back ext on the GHD) www.youtube.com/watch?v=D_FUg2wHhk8 dynamic… Mobility quad smash Conditioning 3 rounds 1 Min: HS walks/ holds 1 Min: ring MU practice 1 Min: pistols Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 24 …
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12/28/2017

Grand Trunk CrossFit – CrossFit Warm-up 3 min ski erg/ bike dynamic… Mobility wall hip stretch- do 20 wall balls between sides- any weight 30 pass throughs Weightlifting Tempo Back squat (Every 2 minutes 3 reps) 5 rounds working @ 70-75% 4 second descend, 2 second pause at bottom, and 1 second up. If 70-75% …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165