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1.6 Dauntless

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Snatches (135/95 lbs)

9 Overhead Squats (135/95 lbs)

12 Chest-to-Bar Pull-Ups

Metcon

Metcon (Weight)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 75-80%

(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 85-90%

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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