28-April-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

50 SUs

20 Backward Lunges

10 Med Ball Cleans

Weightlifting

Front Squat (5-5-5-5-5)

Bar STARTS on the floor. You must clean the bar to the Front Rack Position.

Metcon

Metcon (Weight)

2 Rounds of

5 Strict Press

30 Second Hold Overhead

1min rest/ Rd

2 Rounds of

5 Push Press

30 Second Hold Overhead

1min rest/ Rd

2 Rounds of

5 Push Jerk

30 Second Hold Overhead

1min rest/ Rd

Scoring is TOTAL weight lifted.

So, 30 reps total…..e.g. 60kg Bar x 30 reps = 1800kg

IF you cannot complete the full 30 second lockout you cannot count your 5 reps for that round! So choose your weight carefully!

Rx+ 70kg/50kg

Rx 60/40kg

1) 40/25kg

2) 30/15kg
Rx – 28/20kg

1) 20/16kg

2) 16/10-12kg

500m Row (Time)

Max Effort 500m Row