CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Groin Mobility
Shoulder Mobility
COACH LEAD – BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)
Metcon
Metcon (No Measure)
18 Min EOMOM –
Even: 12 KB Swings
Odd: 8 DB Squat Cleans
2 Burpee Buy In Each Minute
Rx: 24/16kg KB, 22.5/15kg DB
2: 16/12kg KB, 15/12.5kg DB
1: 12/10kg KB, 12.5/7.5kg DB