CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-13: Warm-up (No Measure)
3 Rounds
10 MB Cleans
10 Good Mornings
10 Press-ups
5 Hindu Press Ups
13-33: WOD / Skill Prep (No Measure)
Power Clean Technique
3 Rounds to build to working weight
Push Jerk Technique
WOD Prep
33-38: Dry Run (No Measure)
6 Deadlifts
4 Power Cleans
2 Push Jerks
Last minute adjustments and toliet breaks
Metcon
38-53: Double DT (Time)
10 Rounds For Time
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans (70/47.5kg)
6 Push Jerks (70/47.5kg)
Metcon
38-53: Heavy DT (Time)
5 Rounds for Time
12 Deadlifts (92.5/65 kg)
9 Hang Power Cleans (92.5/65 kg)
6 Push Jerks (92.5/65 kg)