3SB 1.4 20 rep max test

CrossFit Shropshire – CrossFit

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

Warm-up

Bench Press (20-20-20-20)

S&C Wod

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Assistance

L-Sit Pull-ups

Pull-ups

Ring pull ups, false grip

Intent

Good mixture of movements and its a strength endurance.