CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Burgner Warm Up
Strength
Metcon (No Measure)
2 Snatch Lift Off + Hang Snatch, pick load
Every 1:30 for 15 mins.
10x(2+1)
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
Metcon (No Measure)
Complete as many rounds as possible in 7 mins of:
7 Power Snatches, 135/95 lbs
14 Toes-to-bars
