10-June-2019 – CrossFit

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)