Month: October 2018

11/01/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio 30 pass throughs 3 rounds w/ barbell 5 OHS 5 HPS 5 bent over rows 5 snatch grip push press Mobility box hip stretch box shoulder Weightlifting Overhead Squat (heavy 2 rep) 15 minutes to work up to a heavy 2 rep Metcon Metcon (Time) squat …
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10/31/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute cardio dynamic… Mobility 6 minute foam roll Metcon Metcon (Time) 5 rounds 25 Cal row 25 pushups 25 KBS 53/3520 MTC Accessory TABATA low plank march TABATA hollow hold

10/30/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes on the rower then 3 rounds 5 hang power cleans 5 shoulder press 5 DL 5 push jerks Mobility couch stretch banded shoulder- straight arm Weightlifting Back Rack Lunge (4×10 across) reverse lunge @ 60-65%, off the rack 10 reps with right then 10 reps with the …
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10/29/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute row or ski then 3 rounds 10 med ball cleans 10 pushups 10 KBS Mobility wall hip stretch banded front rack Weightlifting Front Squat 3-4 minutes to get to 60% every 2 minutes 6@60% 5@70% 4@80% 3@85% 3@90% 2@90% 2@93% Metcon Metcon (AMRAP – Reps) AMRAP 7 …
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10/27/2018

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Snatch every 2 minutes 3@60% 3@65% 3@70% 3@75% 2@80% 1@85% 1@85% 1@90% 1@93% Weightlifting Clean and Jerk 3@60% 3@65% 3@70% 3@75% 2@80% 1@85% 1@90% 1@90%


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