30-May-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

20m Bear Crawl

5 Inch Worms w/ Press-up

5 Hindu Press-ups

Group Push Jerk Drills:

5x Jump

5x Above + land in a partial squat

5x Above + hands in rack position

5x Above + hands punch to the sky

Weightlifting

Push Jerk w/ Dumbbells (12-12-12-12-12)

You have 5 sets to work to a heavy set of 12 reps.

Metcon

Metcon (3 Rounds for reps)

In 3 Minutes Windows:

Complete 50 DU/s 150 SU’s

Max Rep Press Ups

90s Rest

Complete 50 DU/s 150 SU’s

Max Rep Burpees

90s Rest

Complete 50 DU/s 150 SU’s

Max Rep Dips
RX+: 20kg Deficit P-up & Ring Dips

RX: Ring Dips

2: Matador Horn Dips

1: Box Dips