14-December-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Hip Mobility

3 Rounds

15 KB Swings

15m Broad Jump

10 Good Mornings 20/15kg

Weightlifting

Deadlift (5-5-5-3-1-1-1)

You will have 5 minutes to perform each set – the clock will be on a rolling 5 minute loop. This will take 35 minutes.

You must control the negative / eccentric phase of the lift – a drop is a no lift.

We are doing this to build strengh, not to test it.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here