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Ich Will 2.4

CrossFit Shropshire – CrossFit

Warm up/Skill Transfer

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

Strength

ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

Front Squat (5-5-5-5-5)

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

Annie did pull ups!

For Time:

50 Double Unders

25 Pull-ups

40 Double Unders

20 Pull-ups

30 Double Unders

15 Pull-ups

20 Double Unders

10 Pull-ups

10 Double Unders

5 Pull-ups

Post total time.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Cool down

Pull-ups (Max reps)

Handstand Hold (wall) (:30-2:00)

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol

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