Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 lunges
:30 slow BB OHS
:30 pushups
:30 BB hang power snatch
Mobility
pigeon stretch
couch stretch
banded shoulder -straight arm
Weightlifting
front squat/back squat
7/13 squat cycle
Alternating On the Minute x 12 (6 Rounds):
MIN 1: 2 Front Squat
MIN 2: 4 Back Squats
work at 65-70% of your 1 RM back squat
Metcon
Metcon (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
-Cycle quick singles or very manageable sets on the snatches
-Shoot for 1-2 sets on the OHS (15 or 8-7) scale weight as necessary
-Push the pace on the burpees knowing you’ll be doing singles or small sets on the BB