CrossFit Trafford – CrossFit
Warm-up
Snatch Warm-up (Burgener) (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
Hang Snatch (5-5-3-1-1-1)
3 Min rolling clock (18 Mins)
You get three attempts at each 1RM lift.
Metcon
6 Minute Max Distance Row
Rest 5 Minutes
6 Minute AMRAP
20 Russian Twists
5 Box Jumps
5 Knees to Elbow
6 Minute Max Distance Row (Distance)
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
20 Russian Twists 20/15kg
5 Box Jumps 30/24″
5 Knees to Elbow
Scaling options:
Reduce the weight on the Russian Twist and the height of box jump / step-up. Perform hanging knee raises instead of K2E – ensuring your knees raise higher than your hips.