CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-15: 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
15-30: Snatch Balance (3-2-1-1-1 w/ 3 min sets)
30-40: WOD / Skill Prep (No Measure)
Build up to working weight – sets of 5 (approx 60% of your 1RM)
40-42: Dry Run (No Measure)
25 KB Swings
200m
9 Deadlifts
2 Min Cap – If you can’t complete within that time, reduce weight / scale the run.
43-55: Metcon (Time)
30 KB Swings
200m Run
9 Deadlifts (100/70kg)
30 KB Swings
200m Run
15 Deadlifts (100/70kg)
30 KB Swings
200m Run
21 Deadlifts (100/70kg)
Up to 100/70kg bar and 24/20kg KB