Grand Trunk CrossFit – CrossFit
Warm-up
4 minute DU practice
30 pass throughs
3 rounds
10 CS ATYT
5 BB back squat
5 BB OHS
5 DL
Mobility
10 T-spine banded pulls
wall hip stretch
Weightlifting
front squat/back squat (4×15)
7/13 squat cycle
roughly 16 minutes…
using 90% of your new 1 RM front squat. do 70-75% of that. if you were here last week do 5-10lbs more than last week. complete 5 front squats then rack the bar and do 10 back squats immediately.
Do this every 2:45 x 4 sets.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
20 power snatch 75/55
20 OHS
20 bar facing burpees
20 squat snatches
work on long sets for each movement, find a speed you can maintain through out the 12 minutes.
careful not to drop those 15s and 10s from OH