CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps
Followed by…
Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3
Strength
Metcon (No Measure)
1 High Hang Snatch + Hang Snatch + Snatch From 2″ Below Knee, pick load
Every 2 mins for 16 mins.
Pause 1-2 seconds in each starting position before snatching.
Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.
Metcon
Metcon (Time)
For time:
Run, 800 m
30 Power Snatches, 135/95 lbs
Run, 800 m