Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Row
30 pass throughs
2 rounds w/ barbell
10 OHS
5 hang power snatches
5 snatch grip DL
10 snatch grip push press
Mobility
couch stretch
banded shoulder
Gymnastics
1 round
ME hollow rocks
rest 90 seconds
ME hollow rocks
rest 90 seconds
ME hollow rocks
Weightlifting
Snatch (6×2)
squat snatch
6 sets of 2 reps
every 90 seconds do a set, increase weight if it feels good
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
this is sprint with any type of snatch coming from the floor, those of you doing Rx your goal should be under 4 minutes, if thats not going to happen for you choose a lesser weight