WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row

30 pass throughs

15 OHS

2 rounds

5 back sqt

5 DL

5 hang sqt clean

5 OHS

5 hang sqt snatch

Mobility

couch stretch

Weightlifting

Bench Press (5-5-5+)

14 minutes

using 90% of your 1RM

example:

1 RM=250 x 90%=225

working max=225

its a new working max based on what you did last week 1-5 reps add 5lbs, 6+ reps add 10lbs

225×75%=168×5

225×80%=180×5

225×85%=191×5+

Metcon

Metcon (Time)

3 rounds

5 bar MU

5 snatches 145/100

then…

3 rounds

10 pullups

30 air squats

then…

3 rounds

5 bar MU

5 cleans 145/100
squat snatches and squat cleans

C2B Pullups-MU

20 MTC

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