8-October-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hip / Glute

– Groin

– Shoulders

Points of Performance Overview

2 Rounds of

5 High Hang Power Cleans 20/15kg

5 Hang Cleans 20/15kg

5 Cleans 20/15kg

Weightlifting

Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1)

Complex High Hang Clean, Hang Clean, Clean – 4 Mins/Rd

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Ascending Ladder – 1,1-2,2-3,3…

DB Hang Power Clean

DB Overhead Squat

DB Front Rack Lateral Lunge

Rx: 22.5/15kg

2: 15/12.5kg

1: 12.5/10kg