WOD

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Strict press in split position (5×5)

get into split jerk position and then strict press, record your heaviest

Weightlifting

Snatch ( 2 position pause)

Pause 2 sec at mid shin then pause 2 sec above the knee
2@60%

2@65%

2@70%

2×3@75%

Weightlifting

Tempo Back squat

3 down, 2 pause, 0 up

3:2:0

1×3@70%

3×3@75%

Accessory

side plank

4x :40sec each side

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