15-November-2018 – CrossFit

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