Grand Trunk CrossFit – CrossFit
Mobility
:60 pigeon
:60 banded shoulder (straight arm)
Warm-up
3 rounds
:20 BB OHS
:20 BB push press
:20 V-ups
Weightlifting
Sotts Press (build to heavy 3 rep)
https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be
snatch grip
5 minutes to build to a heavy 3 rep
Weightlifting
Snatch (5×5)
On the Minute x 5:
5 Touch and Go Squat Snatches
-a repeat from July 26, 2019
-Complete 5 UB squat snatches on the minute for 5 rounds, resting until the top of the next minute
-if you have done this before, aim to beat your last score, if not do your 60%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 KBS (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
-2+ to 3+ round range
-Choose weights on the kbs and push press that you can complete within 2-3 sets
-Choose a t2b variation that you can complete in 3-5 sets
-find a consistent break-up strategy to carry you through the 20 minutes