13-June-2017 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Shoulder Mobility

20m Bear Crawl

10 Gondola Stretches /per arm

5x6sec Banded Stretch /per arm

– Over Head

– Behind Head

Group Push Jerk Drills:

5x Jump

5x Above + land in a partial squat

5x Above + hands in rack position

5x Above + hands punch to the sky


Push Jerk w/ Dumbbells (12-12-12-12-12)

You have 5 sets to work to a heavy set of 12 reps.


CAZ (AMRAP – Rounds and Reps)

13 Minute AMRAP of:

25 Dumbbell Hang Power Cleans

25 Dumbbell Bent Over Row

25 Dumbbell Push Press
RX: 80% of your 12RM Push Press

You can all RX this one