CrossFit Shropshire – CrossFit
The best partner wod
Warm up/Skill Transfer
Burgener Warm-up (No Measure)
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
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
S&C Wod
Metcon (Time)
Battle Buddy Bar
4 rounds for time:
40 Front Squats (75/45)
40 SDHP (75/45)
40 Push Press (75/45)
200 Jump Rope Singles Or 1000m *Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.
Cool down
Run 400m as soon as you finish the WOD.
Assistance
Crossover Symmetry Recovery wod
Barbell hip Thrusts 7×3 heavy
Mwod areas of need
Intent
Partner to increase intensity and work up. Holding the bar to get some mental toughness training involved. This is a long one after the rest yesterday.
