6.2 Gainful

CrossFit Shropshire – CrossFit

The Complete Snatch Warm Up

Burgener Warm Up x 2-3 sets

2 Snatches, pick load

Every 1:30 for 15 mins.

Complete as 1.1, rest 5-7 secs between singles.

Complete as many rounds as possible in 9 mins of:

9 Strict Pull-ups

6 Strict Handstand Push-ups

3 Snatches, 135/95 lbs

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold

Strength:

Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk

Wod:

AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

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