5.6 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

Take 20 minutes to build to today’s 1-RM Snatch

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.


Metcon (No Measure)

Four sets for max reps/calories of:

60 seconds of Assault Bike (for calories)

30 seconds of Power Snatches (135/95 lbs)

Rest 3 minutes

Push hard on these power intervals! If you don’t have access to an Assault Bike, please opt for rowing, ski erg or bike erg instead.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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