25-May-2019 – CrossFit

CrossFit Trafford – CrossFit

0-3: Briefing / Scaling (No Measure)

3-18: Warm-up (No Measure)

In pairs IGYG of:

5 Russian KB Swings 12/16kg

5 Deadball to Shoulder 15/20kg

The partner not working through the two movements holds a glute bridge 🍑 Repeat until coach tells you to stop.

PoP Overview of SGDL

18-33: Snatch Grip Deadlift (5-5-3×5 every 3 mins)

33-43: WOD / Skill Prep (No Measure)

Power Clean Overview / Drills, then build to working weight.

43-45: Dry Run (No Measure)

Perform:

1-2

Power Cleans

5-10

DU’s

Aim to finish in under 60 seconds – if you fail, scale!

45-55: Metcon (Time)

1-2-3-4-5-6-7–8-9-10

Power Cleans (60/40)

5-10-15-20-25-30-35-40-45-50

DU’s