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3SB 2.3 C&J and am reps


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CrossFit Shropshire – CrossFit

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Do the snatch version and add in some press, power jerk, walking jerk, split jerk, tall jerks.

Clean and Jerk (1-1-1-1-1)

Metcon (AMRAP – Reps)

As many reps as possible in 2 mins of:

Double Under

Cool down

Crossover symmetry recovery

Mwod areas of need.

Metcon (4 Rounds for time)

Row 100m TT 4 intervals. Test as needed (2-3x only).


High skill weightlifting today. Don’t worry about heavy weights. Focus more on skill.

Then a max effort double under test. And row intervals.


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