CrossFit Trafford – CrossFit
Warm-up
Power Snatch Warm-up (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
Weightlifting
Hang Power Snatch (20 Minutes – Working in Sets of 5)
Metcon
Metcon (3 Rounds for reps)
3 Rounds;
In 4 mins
Run 400
5 Front Squats
Max Reps Cleans
2 Mins Rest
Rx – 60/40kg
A) – 45/30kg
B) – 30/15kg
*Score is Total Reps of Cleans completed/Round*