CrossFit Trafford – CrossFit
Warm-up
Snatch Warm-up (Burgener) (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
Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1 – 3 Min Windows)
Complex of;
High Hang Snatch
Hang Snatch
Snatch
Metcon
Jacked Up DT (Time)
60 Deadlifts
50 DU
45 Hang Power Cleans
50 DU
30 Push Jerks
50 DU
Rx: 70/50kg
2: 50/37.5kg
1: 35/25kg