Grand Trunk CrossFit – Barbell Club
Warm-up
burgener warmup w/ push press, push jerk, split jerk
Weightlifting
clean+front squat+split jerk (1+1+1)
squat clean+front squat+split jerk complex
% of clean and jerk
2×1+1+1 @ 70%
3×1+1+1 @ 75%
Weightlifting
snatch deadlift+high hang snatch+snatch (1+1+1)
% of snatch
2×1+1+1 @65%
3×1+1+1 @70%
Weightlifting
Back Squat (heavy 1 rep)
1×6 @ 78%
1×1 @ 83%
6×1 @ 78%
1×1 @ 88%
Accessory
halting clean deadlift + Finish (2×3 /3×3)
pull halting clean deadlift to upper thigh and finish in the high hang position
% of clean
2×3 @100%
3×3 @103%
super set w/ weighted situps
Weighted Sit-ups (5×10)
heavy as possible