CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
Shoulder Mobility
– PVC Pipe Work
20-35: Snatch Balance (3-2-1-1-1)
5-15: Burgener Warm-up (No Measure)
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
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
35-40: WOD / Skill Prep (No Measure)
Metcon (Time)
5 Rounds for time;
3 Snatch Grip Deadlifts (80/50kg)
3 Power Cleans
3 Front Squats
20 KB Swings (28/20kg)
Metcon (Time)
5 Rounds for time;
3 Snatch Grip Deadlifts (80/50kg)
3 Power Cleans
3 Front Squats
20 KB Swings (28/20kg)
Metcon (Time)
5 Rounds for time;
3 Snatch Grip Deadlifts (80/50kg)
3 Power Cleans
3 Front Squats
20 KB Swings (28/20kg)