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5.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Burgner Warm Up

Snatch Balances

Strength

Metcon (No Measure)

Hang Snatch 1-1-1-1, using heaviest weight per set

Hang Snatch + Snatch 1-1-1-1-1-1, using heaviest weight per set

Complete sets as-

Every 1:30 for 6 mins:

2 Hang Snatches, 65-70% 1RM Snatch

— Rest 1 min —

Every 1:30 for 9 mins:

Hang Snatch + Snatch, 75-80% 1RM Snatch

Metcon

Metcon (No Measure)

3 rounds for time of:

10 Snatches, 135/95 lbs

15 Toes-to-bars

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