11-January-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-10: Warm-up (No Measure)

5 Reps of each:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

15-36: Complex – 1 Snatch + 1 OH Squat (1-1-1-1-1-1-1 w/ 3 Min Clock)

Perform 1 Snatch and then 1 Overhead Squat

36-44: WOD Prep (No Measure)

Warm-up your Clean and Push Press to WOD weight

44-52: Metcon (Calories)

In Pairs – Max cals rowed in 8 mins

Partner A completes:

– 3 Power Cleans

– 3 Push Press

Partner B Rows

– 10 Cal

Then swap positions

Adv (Rx): 80/50kg

Int: 60/35kg

Beg: 40/20kg