Author: 321go

1/19/2019

Grand Trunk CrossFit – Barbell Club Warm-up tempo strict press (8-8-8) 3 up/2 down increase weight if possible Weightlifting Weightlifting below the knee power clean load up to just above the knee 3@60% 3@65% 3@70% 3@75% 3@75% 3@75% Weightlifting 1.5 Back Squat Full squat come up to parallel drop down and up all the way …
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1/17/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 minute cardio 3 rounds 10 BB HPC 10 BB push press 10 CS snow angels Mobility quad smash/ foam roll Metcon Metcon (AMRAP – Reps) AMRAP 3 5 clean and jerks 155/110 5 bar facing burpees rest 2 minutes AMRAP 3 4 clean and jerks 185/135 6 bar …
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1/16/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio 3 rounds 5 BB thrusters 5 BB DL 10 PVC wind mills Mobility couch stretch banded shoulder Weightlifting front squat/back squat 7/13 squat cycle17-18 minutes total using 90% of your new 1 RM front squat. do 80-85% of that. if you jumped up more last week, …
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1/15/2019

Grand Trunk CrossFit – CrossFit Warm-up 2 minutes shuttles 3 rounds 10 CS archers 3 strict pullups/ 5 ring rows 10 lunges 5 V-ups Mobility wall hip stretch partner rig stretch Gymnastics Bar Muscle-ups (5xME) 5 sets. Perform each set of UB Bar MU/ C2B pullups/ pullups after you do 10 burpees. (scale burpees to …
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1/12/2019

Grand Trunk CrossFit – Barbell Club Warm-up Muscle Snatch (5-5-5) from power position, increasing weight each set, Weightlifting Below the knee Snatch barbell starts just below the knee2@60% 2@65% 2@70% 2@75% 2@80% 2@85% Weightlifting 1.5 Back Squat Full squat come up to parallel drop down and up all the way is 1 rep2@70% 2@75% 2@75% …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165