CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Snatch Warm-up (Burgener) (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
10-15: WOD / Skill Prep (No Measure)
Pause Snatch Points of Performance Drills
15-35: Pause Snatch (5-4-3-3-3 w/ 4 Min Sets)
35-47: WOD / Skill Prep (No Measure)
Setup your pull-up space, have a wee etc
Practice & build to working weight
48-55: Metcon (AMRAP – Reps)
In 7 mins
Max Reps Behind the Neck Press (60/40kg)
Every time you rest complete 3 ‘L’ Pull Ups