CrossFit Trafford – CrossFit
Warm-up (No Measure)
– Glute / Hips
– Hips / Groin
Junk Yard Dog Part 1 then 2
– Pair up, 10 Rounds each
Death by EMOM – 5 Min Max
– Superman Back Raise
– Air Squat
Get prepped for the WOD
Remembrance Day WOD (AMRAP – Rounds and Reps)
11x Hang Power Snatches 35/25kg
11x Thrusters 35/25kg
11x Pull ups
On the 11th min pause for 1 whole minute IN SILENCE before carrying on.
Scale the weight accordingly – this WOD wants to produce a pretty gassy response, if you’re struggling to get more than 1 thruster out, you’ve missed the stimulus by going too heavy.
Scale the pull-ups by using rings and doing standing pull-up variations.
Most importantly, hold tight at the 11th minute.