25-April-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-10: Warm-up (No Measure)

Shoulder Mobility

– PVC Pipe Work

10-15: 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

20-35: Snatch Balance (3-2-1-1-1)

35-40: WOD / Skill Prep (No Measure)

Metcon (Time)

Cash In

30 Plate GTOH (20/15kg)

Then 3 Rounds

Cal Row (20/15 cals)

15 Hand Release Press Ups

50 DU’s

Cal Assault Bike (8/5 cals)

Cash Out

30 Plate GTOH (20/15kg)