Grand Trunk CrossFit – CrossFit
Warm-up
500m row
10 BB back squats
10 CS WY’s
10 OHS
10 Hang power snatch
Mobility
foam roll 5 minutes
Weightlifting
Back Squat
4 minute warmup
every 90 sec
5@65%
4@78%
5@70%
4@85%
go right into the 1×12 FS after the 90 seconds
Weightlifting
Front Squat (1×12)
if you were here last week and completed your 12 rep FS add 5-10lb
if not do 70-75%
Metcon
Metcon (Time)
5 Rounds
10 Power Snatch
15 Toes to Bar
.
Weights on Snatch increase each round:
95/65
105/75
115/85
135/95
155/115
Given that both movements can be grippy, small sets of T2B and singles on the snatches in early rounds may be a better strategy than you think.
16MTC