Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row
2 rounds w/ barbell
10 front rack lunges
5 good mornings
5 hang power cleans
10 deadlifts
Mobility
banded couch stretch
banded front rack
Weightlifting
Hang Power Clean (5-5-5-5-5)
6 minutes to get to a heavy starting weight then
every 2 minutes do 5 reps, record your heaviest
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
HSPU off the box or w/ pads
choose a DL weight that you could do 12 UB reps