Month: April 2018

5/1/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute DU practice dynamic… Mobility couch stretch banded shoulder Weightlifting Deadlift (4×10) every 2 minutes do 10 DL @ 55-60% (trying for UB deadlifts) and 15 hollow rocks 4 sets Metcon AGOQ Workout 4 (AMRAP – Reps) AMRAP 5 6 HSPU 4 bar facing burpees 2 snatches 135/95Rx+ …
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4/30/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 min bike dynamic… Mobility foam roll Weightlifting Back Squat (3-3-3+) use your working max from last week 1 RM=250 x .9=225 working max=225 80% x3 85% x3 90% x3+ last set go for at least 3+ reps Metcon Metcon (AMRAP – Reps) AMRAP 20 20 push-ups 30 Cal …
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4/28/2018

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Tall Jerk (5×5) bar at forehead and go into split increase weight if it feels right Weightlifting Below the knee Snatch (5×3) barbell starts just below the kneeevery 2 minutes 3@60% 3@65% 3@70% 3@70% 3@65% Weightlifting Tempo Back squat (4×3) 5 sec down, 3 sec up, don’t …
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4/28/2018

Grand Trunk CrossFit – CrossFit Warm-up Metcon Lisa’s Revenge (AMRAP – Reps) AMRAP 15 done in teams of 2 or 3 4 Thrusters 155/103 30 Pull-ups 81 Ball Slams 20/15 then 7 minutes of BURPEES

4/27/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute row 2 rounds 5 BB back squats 5 BB good mornings 5 shoulder press 5 push press 5 deadlifts Mobility banded hamstring – off rig Weightlifting Shoulder Press (3×4) increase weight from last time you did this 80%+ 1 set every 90 seconds Push Press (3×4) increase …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165