CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
COACHED BURGENER W/UP
– Down and “FINISH”
– Elbows High and Outside
– Muscle Snatch
– Snatch Lands – 2″, 4″ & 6″
– Snatch Lands – Full Depth
(Min 5 reps of each)
Metcon
Partner Heavy Viking Randy (Time)
Complete the following for time:
150 Snatch between you – 5 reps max each
150/120m Row
Partner A snatches, whilst partner B rows and then swap over.
If you wish to lift a different weight to your partner, you can both have your own bar.
All type of snatch from the floor is allowed – muscle / power / ‘full’.
Rx: 50/30kg
2: 35/20kg
1: 20/10kg