CrossFit Trafford – CrossFit
Warm-up
Power Snatch Warm-up (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
Hang Power Snatch (20 Minutes – Working in Sets of 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
In Pairs, alternate through the movements, one person works whilst the other rests.
– 1 Burpee Over the Bar
– 3 Deadlifts
– 5 Knees to Elbow
Beg: 30/25kg
Int: 40/35kg
Advanced: 60/45kg