Announcements
🏋🏼♀️🤸🏼♂️NEW STRENGTH CYCLE 🤸🏼♀️🏋🏼♂️
CrossFit Trafford – CrossFit
Warm-up
Burgener Warm-up (No Measure)
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
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1)
Complex of;
High Hang Snatch
Hang Snatch
Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
3 T2B
6 DB Squat Cleans – 22.5/15kg
9 DU’ or 27 SU’s
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If you can 1 DU…..You MUST complete this workout with DU’s ONLY!
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Scale the DB’s accordingly…….They should be HEAVY!
Scoring is for Rounds and Reps completed.