Grand Trunk CrossFit – Barbell Club
Warm-up
Weightlifting
Drop Snatch (5×5)
increase wt if it feels good
Weightlifting
Clean (2×2)
2 position pause,
Pause 2 sec @ mid shin then pause 2 sec @ above the knee
1×2 @60%
1×2 @65%
1×2@70%
1×2@75%
2×2@80%
Weightlifting
Reverse Lunge (back rack) (3×5 RL 3×5 LL)
3 sets of 5 reps with the right leg increase load, then repeat with left leg, do the same as right leg
Accessory
ring push-ups 5×10
box jumps 5×5