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
Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1)
Complex of;
High Hang Snatch
Hang Snatch
Snatch
Metcon
Metcon (Time)
Complete the following as fast as possible:
400m Run
20 Alt. Cross Over Step-ups
200m Run
20 Alt. Cross Over Step-ups
100m Run
20 Alt. Cross Over Step-ups
200m Run
20 Alt. Cross Over Step-ups
400m Run