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CrossFit Shropshire – CrossFit
some oly skills and gymnastics
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
Metcon (AMRAP – Reps)
Fore!
As many reps in 12 mins as you can of:
Clean & Jerk, 135/95 lbs, 4 mins
Row (calories), 4 mins
Burpee, 4 mins
Rx+ use Dumbbells
Cool down
Run 400m
Toes-To-Bar (5-5+-5-5+)
Intent
Some oly lifting, light and in a wod to keep on the skill, light is the idea here.
