Author: 321go

3/20/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes row, bike, run 20 pass throughs 3 rounds 10 CS snow angels 5 BB OHS 5 BB SG DL 10 lateral hops Mobility foam roll- 5 minutes Weightlifting Hang Power Snatch (heavy 3 rep) 12 minutes to build up, 3 UB reps, focus on hips and shrug …
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3/19/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes Bike or Row 3 rounds 10 CS WY’s 5 BB push press 5 BB DL 10 V-ups Mobility pigeon stretch partner rig stretch Weightlifting tempo strict press (3-3-3-3-3) same weight across for all 5 sets working at 75-80% every 1:40 3 sec up/3 down Metcon Metcon (AMRAP …
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3/18/2019

Grand Trunk CrossFit – CrossFit Warm-up 2 minutes shuttle 3 rounds 10 wall squats . https://www.youtube.com/watch?v=hV_rDOloxCI 5 CS ATYT 5 lunges 5 BB hang squat cleans Mobility couch stretch banded front rack Weightlifting Back Squat (2 RM) 16 minutes to find a 2 RM Metcon Metcon (Time) 4 rounds 1600/1250m Bike 12 DB front rack …
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3/16/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 minutes cardio 6 minutes foam roll dynamic… Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 50 Cal Row 50 thrusters 95/65 50 deadlifts 145/95 50 wall balls 20/14with a partner

3/15/2019

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Push Press (5-5-5-5-5) increase weight if it feels good Weightlifting Clean Pull 3@90 3@100 3@100 3@100 3@100 Weightlifting Clean 3@70% 3@75% 2 @80% 2@85% 2@85% Weightlifting Back Rack Lunge (5-5-5-5-5) 5 per leg, increasing weight each set


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48165