CrossFit Trafford – CrossFit
Warm-up
Snatch Warm-up (Burgener) (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
Weightlifting
Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1)
Complex of;
High Hang Snatch
Hang Snatch
Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
5 Burpee Box Over
10 Toes to Bar
15 KB Swings
Aim for ~90 second rounds – 7-10 Rounds total
Rx: BOB Lateral Jump, TTB, 24/16kg
2: BOB Anyhow, K2E, 16/12kg
1: BOB Step-over, Knee Raise, 12/8kg