18-Mar-16

CrossFit Trafford – CrossFit

Warm-up

Clean Warm-up (No Measure)

100 Skips (Single Under)

Posterior Mobility

3 Rounds

10 KB Swings

10 Air Squats

10 Med Ball Cleans

Weightlifting

Hang Power Clean (Work to a 5RM in 20 minutes)

For the lift to count as a true 5 Rep Max, each clean needs to start and stop in the Hang Position – not the floor.

Metcon

Metcon (Time)

50 Air Squats Buy In

5 Rounds

6 Hang Power Clean

3 Toes to Bar

1 Burpee Over Bar

50 Air Squats Cash Out
Hang Power Clean 75% of 5RM