Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 slow BB OHS
:30 hang power snatch
:60 DU
Mobility
30 pass throughs
1:00 pigeon
1:00 couch
burgener warmup
Weightlifting
Snatch (5×5)
EMOTM 5
every minute do 5 TnG squat snatches.
these are 5 UB reps performed at around 60% of your 1 RM
Metcon
Metcon (Time)
5 Rounds:
10 Power Snatches 95/65
10 Box Jump Overs 24/20
looking for a light load on the barbell. One that we can cycle for 21+ reps UB when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense
think through how you will be feeling in all 5 rounds then come up with a plan
Accessory
3 rounds
20 BB glute raise
25 hollow rocks