8/20/2019


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

Categories: WOD

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