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
Metcon (No Measure)
Every 2 mins for 20 mins do:
5 Deadlifts, 70/40 kg
5 Power Cleans, 70/40 kg
5 Squat Cleans, 70/40 kg
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
Handstand Hold (wall) Head Taps (20 )
Double-Unders (Max reps)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
