7/13/2019


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

Categories: WOD

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