CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
Points of Performance of Clean, Cluster & Thruster
5-15: Warm-up (No Measure)
20 Alt. Lat Lunges w/ Floor Tap
10 Air Squats
—-
5 Cleans 20/15kg
3 Thrusters 20/15kg
Increase weight
3 Cleans
2 Thrusters
15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock)
Full depth must be achieved for each movement.
30-35: WOD Prep (No Measure)
Clear Bars from Skill & get DB ready for WOD
35-37: Dry Run (No Measure)
Setup for WOD and dry run of movements
37->: Metcon (Time)
10,9,8,7,6,5,4,3,2,1
DB Deficit Press Ups
DB Front Rack Lunges
Adv (Rx): 22.5/15kg
Int: 15/10kg
Beg: 10/7.5kg