CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Hip / Groin
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Complex – 1 Snatch + 1 OH Squat (1-1-1-1-1-1-1 w/ 3 Min Windows)
Perform 1 Snatch and then 1 Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP – In Pairs – IGYG 1 Rep
10 Deadlifts
6 Pull-ups
4 Burpee Over Bar
Rx: 120/70kg
2: 80/50kg
1: 50/30kg