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