24-November-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Power Snatch Warm-up (No Measure)

BURGENER WARM-UP

1. Down & Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Lands 2″, 4″, 6″

Perform each step 5 times

Weightlifting

High Hang Power Snatch (10-10-3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Buy In: 800m Run

10 Box Jumps

20 Vaults (Scale to Lateral Step-over)