CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
2 rounds of;
5 B/O Row
10 Band Pull-aparts
5 Mins to build to working weight
Weightlifting
Bent Over Row GVT @X041 – Barbell w/ supernated grip (10×10 w/ 60sec rest)
Metcon
Metcon (4 Rounds for reps)
In Pairs IGYG 3 reps each
AMRAP Muscle Snatch in 3 Minutes
AMRAP Power Snatch in 3 Minutes
AMRAP Snatch in 3 Minutes
AMRAP Thruster in 3 Minutes
1 Bar per athlete, weight stays the same for each movement – both athletes in the pair can go at different weights.
You will have four scores, one for each round.
Rx: 45/30kg
2: 35/22.5kg
1: 20/15kg