Grand Trunk CrossFit – CrossFit
Warm-up
3 min row
30 pass throughs
15 OHS
2 rounds
5 back sqt
5 DL
5 hang sqt clean
5 OHS
5 hang sqt snatch
Mobility
couch stretch
Weightlifting
Bench Press (5-5-5+)
14 minutes
using 90% of your 1RM
example:
1 RM=250 x 90%=225
working max=225
its a new working max based on what you did last week 1-5 reps add 5lbs, 6+ reps add 10lbs
225×75%=168×5
225×80%=180×5
225×85%=191×5+
Metcon
Metcon (Time)
3 rounds
5 bar MU
5 snatches 145/100
then…
3 rounds
10 pullups
30 air squats
then…
3 rounds
5 bar MU
5 cleans 145/100
squat snatches and squat cleans
C2B Pullups-MU
20 MTC