16-October-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hip / Glute

– Groin

– Shoulders

Points of Performance Overview

2 Rounds of

5 High Hang Power Cleans 20/15kg

5 Hang Cleans 20/15kg

5 Cleans 20/15kg

Weightlifting

Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1)

Complex High Hang Clean, Hang Clean, Clean – 4 Mins/Rd

Metcon

Metcon (2 Rounds for reps)

Partner Synchro Workout

Rnd 1 – 6 Min AMRAP DB Thrusters @ 15/10kg

Rnd 2 – 3 Min AMRAP Burpee Over DB

The movements must be performed in sync with your partner, if the movement isn’t synchronised, it’s a no rep. Team work and communication is crucial in this one.