We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

3SB3.2 EMON time!

CrossFit Shropshire – CrossFit/Gymnastics

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

Metcon (AMRAP – Rounds)

Every 1 min for 14 mins do:

1 Power Clean, pick load

2 Hang Power Cleans, pick load

3 Front Squats, pick load


KB Breathing ladder 1-10

Cool down

Run 200m

Crossover symmetry recovery

Mwod shoulders


Power cleans and front squats, all will help to learn the squat clean. Also the emom here is designed to be a sub maximal intensity wod, go heavy for around 10-15 seconds work each round.


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy