10/21/2017


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

clean+front squat+split jerk (work to heavy 1+1+1)

squat clean+front squat+split jerk complex
1+1+1 x 5 sets

Weightlifting

snatch deadlift+high hang snatch+snatch (1+1+1 x5)

using 70% of snatch

Weightlifting

Back Squat (1×1)

1×6 @ 80%

1×1 @ 85%

1×6 @80%

1×1 @90%

Accessory

Halting clean deadlift (5×3)

@75% x 3 Halting clean Deadlift (knee) + Finish + floating clean deadlift
using 103% of the clean

-pause 1 sec above knee

-superset with GHD sit-up

GHD Situps (5×12)

Categories: WOD

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