Category: WOD

6/15/2019

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Split Jerk (1RM) 3×1@65% 2×1@70% 2×1@75% 1×1@80% 1×1@85% 1×1@88% 1×1@91% 1×1@94% 1×1@97% 1×1@101% Weightlifting Front Squat 2×3@75% 2×3@80% 1×3@85% Accessory Strict pull-ups (5×10) ring pushups (5×10)


6/15/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 minute cardio then foam roll review workout dynamic… Metcon Metcon (Time) 100 /70Cal Bike directly into 3 rounds 50 HSPU 50 box jump overs 24/20 50 power snatches 115/83teams of 3, scale the bike if needed… 30MTC


6/14/2019

Grand Trunk CrossFit – CrossFit Warm-up 500m row 10 CS ATYT 20 walking lunges 20 BB floor press 20 ring rows Mobility pigeon stretch banded shoulder- straight arm under rig Weightlifting tempo bench press (5×5 across) 3/2/0 working at 65-70% of your 1 rep bench press every 1:45 Metcon Metcon (Time) 4 rounds 20 DB …
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6/13/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 minutes cardio 20 pushups 20 lateral leg swing (each leg) 20 KBS 10 V-ups Mobility banded hip stretch Metcon Metcon (Calories) Bike… 6 Rounds :25 HAP Rest 2 minutes2-3 minute warmup to 75-85% then… bike like your life depends on it each and every round. then rest 2 …
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6/12/2019

Grand Trunk CrossFit – CrossFit Warm-up 500m row 10 BB back squats 10 CS WY’s 10 OHS 10 Hang power snatch Mobility foam roll 5 minutes Weightlifting Back Squat 4 minute warmup every 90 sec 5@65% 4@78% 5@70% 4@85% go right into the 1×12 FS after the 90 seconds Weightlifting Front Squat (1×12) if you …
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6/11/2019

Grand Trunk CrossFit – CrossFit Warm-up 1200m Bike 20 BB DL 15 hang power cleans 15 BB push press 10 CS snow angels Mobility wall hip stretch banded front rack Weightlifting Deadlift (heavy 5 rep) 12 minutes 5 UB reps, no pause at the bottom Metcon Metcon (Time) 21-15-9 power cleans 135/95 bar over burpees …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165