WOD

3/17/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingpower snatch+hang snatch+snatch% of snatch1+1+1 @ 70% 3x1+1+1@ 80% 1+1+1 @ 85%WeightliftingSnatch Balance2x3 @ 75% 3x3 @ 80% of the snatchWeightliftingBack Squat (5x5)75%Weightliftingclean shrugoff the rack, % of...

3/17/18

Grand Trunk CrossFit - CrossFitWarm-updynamicMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 teams of 2 2000m Row (buy in) 50 KBS 50 pull -ups 50 burpeesscore is total rounds and reps of kbs, pullup, and...

18.4

Grand Trunk CrossFit - CrossFitWarm-up3 MIN Row 5 MIN Foam Roll 3 rounds 10 BB Strict Press 10 BB back rack lunges 10 BB dead liftsMetconCrossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand...

3/15/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row dynamic...Mobilitybox hip stretch box shoulderWeightliftingPaused Front Squat (4x4)2 second pause, working @ 50-60% of front squatMetconMetcon (AMRAP - Reps)AMRAP 2 10 Cal Bike 10 thrusters 75/53 rest 1 minute AMRAP 2...

3/15/18

Grand Trunk CrossFit - BOOTCAMPWarm-upTabata (20 sec Work/10 sec Rest) Stationary Inch Worm with Push up Jumping Jack Mtn. ClimbersMobilityFoam Roll-Back and QuadsCore Conditioning4 Rounds 12 Alt V-Up 12 Alt PlankPTAMRAP 15 (5 Rounds) 1 MIN Step ups/Box Jumps 1 MIN...

3/14/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike or Row then w/ a barbell 3 rounds 10 deadlifts 5 hang power cleans 5 push jerksMobilityfoam rollWeightliftingPress Triplet (build to a heavy 1 rep)`1 push press + 1 push jerk + 1 split jerk12 minutesMetconMetcon...

3/13/2018

Grand Trunk CrossFit - CrossFitWarm-up2 minute Bike dynamic...Mobilitycouch stretch banded shoulder or lacrosse ball smashGymnastics4 rounds 30 sec HS holds or HS walks 10 sec rest 30 sec parallette tuck hold 10 sec rest 30 sec alligator rolls 10 sec restMetconMetcon...

3/12/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds 250 M Row 5 Inch Worms with Push Up 10 Mountain Climbers with Rotation **group foam roll**Core Conditioning5 Rounds :60 Superman :60 Leg Lifts :30 RestMetconAMRAP 18 9 Half Burpees 18 Sumo Deadlift High Pull (with KB) 18...

3/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamic...Mobilitybanded hamstring behind the back shoulder stretchWeightliftingBench Press (build to a heavy 5 rep)5 working sets building to a heavy 5 rep, 2 minutes between setsMetconMetcon (AMRAP - Reps)AMRAP 3 8...

3/10/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightlifting3 position Clean (3x1+1+1)1. power position- high hang squat clean, keep chest high and drop into squat 2. hang position- hang squat clean 3. squat clean- full squat clean from floor% of clean 2x1+1+1@70%...

3/10/18

Grand Trunk CrossFit - CrossFitWarm-upDynamicMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 working in groups of 3 75/60 Cal Bike 75 wall balls 20/14 50 power cleans 115/83after every round add 10lb to your power...

3/10/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds Row 250M 20 Pass Thrus 10 Pause SquatsCore ConditioningPlank-Moving LadderMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...

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