Grand Trunk CrossFit – CrossFit
Warm-up
4 rounds
:30 KBS
:30 BB front squat
:30 air runner
:30 strict T2B
Mobility
laying front rack stretch https://www.youtube.com/watch?v=S9U0JGGNx9Y&feature=youtu.be
couch stretch
Weightlifting
Power clean+hang squat clean+squat clean
power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Every 1:30 x 7 Sets:
build to a heavy complex
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
7 Power Cleans 115/85
7 Hang Squat Cleans
7 Squat Cleans
Rx+ 135/95
400m Run outside near power lines or can be 325m on air runner
choose a weight that you could cycle for 20+ cleans UB when fresh
-Single power cleans or small sets can set you up nicely for the harder 14 reps that follow