Grand Trunk CrossFit – CrossFit
Warm-up
90 seconds of shuttles
20 pass throughs
3 rounds
5 shoulder press
5 hang power snatch
5 front squat
5 lateral hops
Mobility
couch stretch
banded shoulder stretch- straight arm
Weightlifting
tempo strict press (3-3-3-3-3)
3 seconds down, 2 seconds up.
Climbing in weight working every 90 seconds, record your heaviest 3 rep
Metcon
Metcon (AMRAP – Reps)
4 rounds
AMRAP 2
8 squat snatches 135/95
ME burpee box jump overs 24/20
rest 2 minutes
goal is to have you do a challenging amount of squat snatches then sell out (max effort) on the burpee box jump overs .
1:1 work to rest ratio
score is total burpee box jump overs,
scale the squat snatches to your ability