31-May-2019 – CrossFit

CrossFit Trafford – CrossFit

0-3: Briefing / Scaling (No Measure)

3-18: Warm-up (No Measure)

5 Rounds of Rowling

– 1 Ring Row for every meter over / under 100m.

SGDL Group Drills and building to start weight

18-33: Snatch Grip Deadlift (5-5-3×5 every 3 mins)

33-43: WOD / Skill Prep (No Measure)

Setup your station / scaling option and practice the Squat Snatch

44-46: Dry Run (No Measure)

Perform 1 round of:

8 KB Swings

5 C2B Pull-ups

3 Squat Snatch

The aim is to complete in under 60 seconds, if you can’t do it – further scale the movement(s) that slowed you

47-55: Metcon (Time)

4 Rounds of:

15 Kettlebell Swings (32/24 kg)

10 Chest-to-Bar Pull-Ups

5 Squat Snatches (45/25kg)