Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Tall Snatch (5×5)
finishing position, no dip. bar starts at the hip, getting under the bar and footwork
starts at power position
increasing weight
Weightlifting
Split Jerk
1×2@60%
1×2@65%
1×2@70%
1×2@75%
1×2@80%
Weightlifting
Paused Front Squat
3 second pause at the bottom
1×3@70%
3×3@75%
Accessory
Strict pull-ups (5×5)
get 25 total