Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
20 pass throughs
3 rounds
10 CS WY’s
10 BB hang power snatch
10 BB OHS
10 lateral hops over BB
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Power Snatch (6×5)
barbell cycling
every 1:45
do 5 reps UB for 6 rounds
increase the weight until you can’t do 5, then work at the the weight that you can get 5 reps
record your heaviest
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
3-6-9-12-15…
hang squat snatch 75/53
box jump overs 30/24
watch your grip.
do your best to move through the hang squat snatches as the reps increase, have a plan how to break them up.
Accessory
V-up TABATA (AMRAP – Reps)
8 rounds
:20 work
:10 rest