18-May-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hip / Glute: 20 rotation then 20 forward ea. leg

– Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg

– 10 squat get-ups (no hands) alt. legs

3 Rounds of:

10 PVC Power Snatch

10 PVC O/H Squats

15 KB Swings

Weightlifting

Snatch & O/H Squat (5-5-5-3-1-1-1 – Snatch then O/H Squat)

3 Minute Rolling Clock. Perform a snatch with the catch below parallel, stand up and perform an overhead squat.

Metcon

DB Isabel

Rest 5 Mins

5 Mins AMRAP DUs

DB Isabel (Time)

60 DB snatches for time. Perform 30 on one side before doing the second 30 on the other side.

Rx: 22.5/15kg

2: 15/10kg

1: 10/7.5kg

5 Mins AMRAP Double Unders (AMRAP – Reps)

You have 5 mins to perform as many double unders as possible.

Every double under counts.

Break your time up as you see fit.