18.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Burgner Warm Up


Metcon (No Measure)

2 Snatch Lift Off + Hang Snatch, pick load

Every 1:30 for 15 mins.


Snatch Lift Offs- pause 2 secs at mid patella

Build from approximately 65% 1RM snatch to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.


Metcon (No Measure)

Complete as many rounds as possible in 7 mins of:

7 Power Snatches, 135/95 lbs

14 Toes-to-bars

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