8/30/2019


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

Categories: WOD

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