CrossFit Trafford – CrossFit
Warm-up
Power Snatch Warm-up (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
Weightlifting
Hang Power Snatch (20 Minutes – Working in Sets of 5)
Metcon
Metcon (Time)
800m Run
21-18-15-12-9 Front Squats
9-12-15-18-21 Press Ups
400m Run
Rx – 60/45kg
1) – 45/30kg
2) – 30/15kg