Category: WOD

6/21/18

Grand Trunk CrossFit – CrossFit Warm-up 3 minute DU practice dynamic… Mobility box hip stretch box shoulder Weightlifting Bench Press (2 RM) 15 minutes to build to a 2 RM Metcon Metcon (Time) 4 rounds 15 KBS 53/35 30 wall balls 20/14 45 DU


6/20/18

Grand Trunk CrossFit – CrossFit Warm-up 3 min row, bike, ski 20 pass throughs 10 OHS 2 rounds w/ barbell 5 hang power snatches 5 OHS 5 snatch grip DL 5 snatch grip push press Mobility banded hip stretch straight arm banded shoulder Gymnastics 5 rounds :45 hollow hold :30 rest Metcon Metcon (AMRAP – …
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6/18/18

Grand Trunk CrossFit – CrossFit


6/18/18

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes row dynamic… Mobility couch stretch banded front rack Weightlifting Hang Clean (7×3) increases wt, 3 reps every 90 seconds Metcon Metcon (AMRAP – Reps) Tabata DB shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata DB push pressevery movement 20 seconds of …
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6/16/18

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (Time) TEAMS OF 3 2 ROUNDS 90/60 Cal Bike 60 Box Jump Overs 24/20 60 Power Cleans 135/93 60 HSPU 600 M Run 60 Push Jerks30 MTC in round 2 the weight decreases to 115/83


6/16/18

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting High-Hang Snatch (5-5-5-5-5) increase wt if it feels good Weightlifting Split Jerk every 2 minutes 3@60% 3@65% 3@70% 3@75% 2@80% 2@80 Weightlifting Back Squat 3@60% 3@65% 3@70% 3@75% 3@80% 3@80 Weightlifting snatch grip RDL (5×5) increase wt if it feels good Pull-ups (1×25) strict


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