WOD

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Behind The Neck Jerk (5-5-5-5-5)

increase weight if it feel good

Weightlifting

Below the knee Snatch (3-3-3-3-3)

barbell starts just below the knee
3@60%

3@65%

3@70%

3@70%

3@70%

Weightlifting

Tempo Back squat (3-3-3-3-3)

3@60%

3@65%

3@70%

3@75%

3@75%

dont bounce off the bottom

Weightlifting

Clean Pull (5×5)

increase wt if it feels good

Strict pull

25%

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