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