5-July-2019 – CrossFit

Announcements

Try Pilates for FREE. Use ROMWOD after your session.

CrossFit Trafford – CrossFit

0-3: Briefing / Scaling (No Measure)

3-15: Warm-up (No Measure)

Rowling

– 1 KB Deadlift for every metre over / under 100m

SGDL Group Drills and building to start weight

15-30: Snatch Grip Deadlift (5-5-3×5 every 3 mins)

30-45: WOD / Skill Prep (No Measure)

Overview of WOD movements. Build to working weight and warm-up pull-ups.

45-47: Dry Run (No Measure)

Perform the following using your chosen weight / scale, if you cannot perform the reps unbroken, adjust your scale:

9

Thrusters

Pull-ups

50-55: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups