Ich Will 4.1

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

DE lift Warm up (No Measure)

Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.

Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

3 rounds, 1 min per station, of:

Burpee

Push Press, 50/32.5 kg

Kettlebell Swing, 32/20 kg

Chest-to-bar Pull-up

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)

L-Sit (:30-2:00)

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol

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