CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of
5 Power Cleans 20/15kg
5 Cleans 20/15kg
5 Split Jerk 20/15kg
Weightlifting
Complex: Power Clean, Clean, Split Jerk (1-1-1-1-1-1-1 on a 4 Min Clock (28 Min))
Metcon
Metcon (Time)
Complete the following as fast as possible:
21 Pull-ups – 3 Dips
18 Pull-ups – 6 Dips
15 Pull-ups – 9 Dips
12 Pull-ups – 12 Dips
9 Pull-ups – 15 Dips
6 Pull-ups – 18 Dips
3 Pull-ups – 21 Dips
For the dips:
Rx – Rings
Scales – Rings w/ Bands / Matador Horns / Box
For the pull-ups:
Rx – Butterfly / Kip / Dead Hang
Scale – Jump Pull-up, top of head must be 8″ under top of bar