3SB3.2 EMON time!

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

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

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.

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