Grand Trunk CrossFit – CrossFit
Warm-up
3 min Row or ski erg
30 pass throughs
2 rounds
with barbell
5 good mornings
5 Hang Power Snatch
5 OHS
5 Hang snatch
5 snatch grip DL
Mobility
quad smash
trap smash
Weightlifting
power snatch+squat snatch complex (7×1)
7 sets,
90 seconds each set,
use 70-75% of your power snatch 1RM
Metcon
Metcon (Time)
4 rounds
8 hang snatches 95/65
4 wall walks
Rx Wall walk starts with chest on the floor, then chest to the wall and finishes with chest on the floor