30-March-2018 – CrossFit

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)[…]

29-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility – 20 Rotation – 20 Forward 3 Rounds of: 20 Walking Lunges w/ Hands OH 15 Red Band Chest Press Warm-up your deadlift / FP as per the WOD weights Metcon DB Kind’a Linda (Time) Complete the following for time: 10-9-7-8-6-5-4-3-2-1 Deadlift @1.5[…]

27-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility Shoulder Mobility 5 A-Frame Press-ups 10 Air Squats 5 A-Frame Press-ups 10 PVC O/Head Squats 5 A-Frame Press-ups 10 Light O/Head Squats Tek>20kg Weightlifting Overhead Squat (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set[…]

23-March-2018 – CrossFit

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 (2 Rounds[…]