29-May-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Shoulder Mobility w/ PVC

– 5 Arounds the worlds /side

– 10 Dislocates

– 20 Gondolas

20 Backwark alt. Lunges

15 KB Swings

5 A-Frame Press-ups


Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock)


Metcon (AMRAP – Rounds and Reps)

15 Minute Ladder:

1/2/3/4/etc Power Cleans

1/2/3/4/etc Deadlifts

10/15/20/25/etc DUs
One bar for both movements – this should not be a light weight, the power cleans should be a challenge.

Rx: 80/50kg

2: 60/35kg

1: 40/25kg

If you drop the bar, you must perform a burpee immediately.