2-March-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Hip / Groin Mobility

Shoulder Mobility

COACH LEAD – BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)

Metcon

Metcon (Time)

5 Rounds, In Pairs – In 3 Minutes Row 500m (250m Each), while your partner is rowing you perform:

Rnd 1: 15 DB Floor Press

Rnd 2: 20 Window Wiper over DB

Rnd 3: 15 DB Floor Press

Rnd 4: 20 Window Wiper over DB

Rnd 5: 15 DB Floor Press
Rx+ 2×30/20kg

Rx: 2×22.5/15kg

2: 2×15/12.5kg

1: 12.5/10kg