CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Groin Mobility
Shoulder Mobility
COACH LEAD – BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)
Metcon
Metcon (2 Rounds for reps)
Round 1 – 7 Min AMRAP
10 Transverse Knee Raises
3 Power Cleans
Rest 3 Minutes
Round 2 – 7 Min AMRAP
15/12 Cal Row
15/12 Press-ups
Two scores: Total reps per WOD
Rx: 80/50kg
2: 55/37.5kg
1: >40/25kg