Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Tall Jerk (5×5)
bar at forehead and go into split
increase weight if it feels right
Weightlifting
Below the knee Snatch (5×3)
barbell starts just below the knee
every 2 minutes
3@60%
3@65%
3@70%
3@70%
3@65%
Weightlifting
Tempo Back squat (4×3)
5 sec down, 3 sec up, don’t bounce off the bottom
3@60%
3@65%
3@70%
3@75%
Accessory
Snatch high Pull (5×5)
pull bar up, and finish w/ elbows high and wide
increase weight if it feels good
Hollow Hold (5×1)
5×30 sec holds