30-March-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Hip / Groin Mobility

Shoulder Mobility

COACH LEAD – BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)

Metcon

Metcon (No Measure)

18 Min EOMOM –

Even: 12 KB Swings

Odd: 8 DB Squat Cleans

2 Burpee Buy In Each Minute
Rx: 24/16kg KB, 22.5/15kg DB

2: 16/12kg KB, 15/12.5kg DB

1: 12/10kg KB, 12.5/7.5kg DB