CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hips
– Groins
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
Metcon
Metcon (2 Rounds for time)
Round 1 – 10 Sets of:
3 Snatch (Full)
2 O/H Squat
1 Muscle Up
5 Minutes Rest
Round 2 – 10 Sets of:
3 Cleans (Full)
2 Front Squat
1 C2B Pull-up
1 Barbell for each round, the weight must remain the same throughout.
Rx: 60/45kg
2: 40/25kg
1: 20/15kg