WOD

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Tall Snatch (5×5)

finishing position, no dip. bar starts at the hip, getting under the bar and footwork
starts at power position

increasing weight

Weightlifting

Split Jerk

1×2@60%

1×2@65%

1×2@70%

1×2@75%

1×2@80%

Weightlifting

Paused Front Squat

3 second pause at the bottom

1×3@70%

3×3@75%

Accessory

Strict pull-ups (5×5)

get 25 total

Seated Box Jumps (5×5)

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