7/19

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike/row

20 pass throughs

3 rounds

10 CS WY’s

10 HPS

5 slow OHS

10 ring rows

Mobility

pigeon stretch

banded straight arm

Weightlifting

Snatch (7×1 climbing)

On the 2:00 x 7 Sets: 14 minutes total

25′ Handstand Walk or

:25 sec HS hold or :25 sec HS shoulder touches

3 Ring Muscle-Ups or 5 strict ring dips (use band as needed)

1 Squat Snatch

starting at 70% climbing in weight

Metcon

Metcon (Time)

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (95/65)

8 Bar Facing Burpees

12 MTC
Rx + 155/105

135/95

115/85

using the same BB, reduce the weight as you move

Stimulus wise, we are looking for loads that we can move for sets throughout

1st Weight – A weight we could cycle for 8 reps UB

2nd Weight – A weight we could cycle for 12 reps UB

3rd Weight – A weight we could cycle for 16+ reps UB

Categories: WOD

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