Author: 321go

5/23/19

Grand Trunk CrossFit – CrossFit Metcon Cindy full of Grace (Time) 3 rounds 3 rounds of Cindy 10 Clean and Jerks 135/951 round of Cindy= 5 pull-ups+10 push-ups+15 air squats

5/21/2019

Grand Trunk CrossFit – CrossFit Warm-up 2500m Bike 20 pushups 20 lunges 20 ring rows Mobility pigeon stretch banded shoulder stretch Gymnastics 50 strict HSPU (Time) do 50 strict HSPU…7 MTC, scale as needed Metcon Metcon (Time) 4 rounds 12 OH lunges 115/83 200m Run (grass) 4 Bar MU15 MTC

Too Much B/S

Grand Trunk CrossFit – CrossFit Warm-up 600m Row 10 BB hang squat cleans 15 BB thrusters 10 BB split jerks 15 ring rows Mobility banded front rack banded couch stretch Weightlifting Clean and Jerk (heavy 1 rep) 12 minutes to work up to a heavy 1 rep, working on the squat clean and split jerk …
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5/16/2019

Grand Trunk CrossFit – CrossFit Warm-up grass run/ 300m row 20 BB floor press 20 BB bent over row 20 BB back squat Mobility foam roll/ BB smash Weightlifting tempo bench press (6×3) every 2 minutes across @75-80% of 1 RM bench 3 sec down/ 2 second pause/ 1 sec up Metcon Metcon (Time) 3 …
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5/15/2019

Grand Trunk CrossFit – CrossFit Warm-up 2000m Bike 15 lunges 15 WB cleans 15 sit-ups Mobility banded hamstring ( on back) Weightlifting Deadlift (6×5) every 1:45 do 5 reps @70-75% (trying for UB) then 5 strict HSPU, if you don’t have your HSPU scale to your level Metcon Metcon (Time) 2K Row 50 pistols 30 …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165