CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of:
5 High Hang Squat Cleans 20/15kg
5 Hang Squat Cleans 20/15kg
5 Split Jerk 20/15kg
Metcon
Metcon (Weight)
30 Mins to build to a max bar weight with the following complex – you must complete each movement in turn with no rest between – if you fail any single lift in the complex, you have failed the complex.
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk