WOD

Grand Trunk CrossFit – CrossFit

Warm-up

500m row

10 BB back squats

10 CS WY’s

10 OHS

10 Hang power snatch

Mobility

foam roll 5 minutes

Weightlifting

Back Squat

4 minute warmup

every 90 sec

5@65%

4@78%

5@70%

4@85%

go right into the 1×12 FS after the 90 seconds

Weightlifting

Front Squat (1×12)

if you were here last week and completed your 12 rep FS add 5-10lb

if not do 70-75%

Metcon

Metcon (Time)

5 Rounds

10 Power Snatch

15 Toes to Bar

.
Weights on Snatch increase each round:

95/65

105/75

115/85

135/95

155/115

Given that both movements can be grippy, small sets of T2B and singles on the snatches in early rounds may be a better strategy than you think.

16MTC

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