Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Bike
30 pass throughs
3 rounds
10 CS ATYT
10 hang power snatch
10 OHS
Mobility
box or bench shoulder stretch
box hip stretch
Weightlifting
Hang Snatch (heavy 3 rep)
every 2 minutes
6 total rounds, increasing weight each round.
holding on to the barbell
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 3
6 hang power snatches 75/55
9 OHS
12 thrusters
rest 1 minute
work on holding on to the bar as all as possible
please dont drop those 10’s and 15’s from overhead, they break.