Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 DL
10 HPC
10 Front squats
10 lateral hops over bar
Mobility
https://www.youtube.com/watch?v=S9U0JGGNx9Y&feature=youtu.be
pigeon stretch
Metcon
Metcon (Time)
For Time: % of 1 RM clean, these can be UB or fast singles
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
– if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
-Use one barbell and change weights after you finish each set
Weightlifting
Clean (1×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
Barbell – 155/105
-Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans
-trying for 3+ rounds today