CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
The Burgener Warm-up
— then —
Every 1:30 for 9 mins, alternating between:
5-7 Close Grip Overhead Squat
1.1.1.1.1 Tall Box Jumps- step down and reset each jump (focus on landing lightly)
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)
For time:
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft
50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Strict Handstand Push-ups
Handstand Walk, 200 ft
Time cap: 10 mins
Both the lunges and handstand walk must be broken into 25 ft intervals, with 5 ft segments. You may not walk more than 25 ft in one direction without turning and walking back.
Compare results to September 27, 2019 and March 8, 2019.
