Crazy Nights 3.5

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)


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 (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).


Power Snatch (1 rep max)


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

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