Grand Trunk CrossFit – CrossFit
Warm-up
10 shuttles (down and back is 1)
30 pass throughs
3 rounds w/ barbell
5 hang power snatch
5 snatch grip DL
5 front squats
5 push press
Mobility
banded hamstring on floor
banded straight arm
Weightlifting
Front Squat (4-4-4-4)
every 2 minutes working up to your 70-75%
1 RM front squat on Dec 3
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 4
6 power snatches 120/90
18 wall balls 20/14
rest 2 minutes
goal is to choose a weight you could go UB at least first 2 rounds
Accessory
50 DB strict press