CrossFit Shropshire – CrossFit
Warm up run 10-400m + MWOD (No Measure)
Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Metcon (Time)
For time:
10 thursters 25/35kg
15 Cal Row
20 DUs
25 Power Snatch 20/30kg
20 Cal Row
20 DUs
10 Thrusters 25/35kg
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
50 Double Unders
30 Ring Dips
2 Sprints, 200 m
Two partners will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips – the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s, for example).
Strength
Power Snatch (1 rep max)
Skill
Dip progressions (No Measure)
Static support hold on P bar/rings
Hold in big dip position P bars/rings
Strict dips 3212 P bar/rings
