15-June-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hip / Glute: 20 rotation then 20 forward ea. leg

– Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg

– 10 squat get-ups (no hands) alt. legs

3 Rounds of:

10 PVC Power Snatch

10 PVC O/H Squats

15 KB Swings

Weightlifting

Snatch & O/H Squat (5-5-3-1-1-1 – Snatch then O/H Squat)

3 Minute Rolling Clock. Perform a snatch with the catch below parallel, stand up and perform an overhead squat.

Metcon

Metcon (Time)

21-15-9

DB Snatch alternate arms

T2B

Rest 5 Minutes

9-15-21

Box Jump

Wall Balls