Grand Trunk CrossFit – Barbell Club
Warm-up
burgener warmup
Weightlifting
Snatch (build up to heavy 1 rep)
1×2 @70%
1×2 @75%
1×1 @80%
1×1 @85%
if it feels good go for 95-100%
Weightlifting
Clean and Jerk (build up to heavy 1 rep)
1×2@70%
1×2@75%
1×1@80%
1×1@85%
if it feels good go for 95-100%
Weightlifting
Back Squat (heavy 1 rep)
1×4@78%
1×1@83%
1×4@78%
1×1@88%
Weightlifting
Push Press (5×5)
70%
superset w/ GHD situps