Snatch and GTOH Plate and sit-up wod.


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CrossFit Shropshire – CrossFit/Oly Lifting

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
And Mwod hips.

Also kneeling jumps.

Hang Snatch (5-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

B 6:00 AMRAP

20 ground to overhead 10kg plate

20 sit ups
Then move directly onto C

Metcon (AMRAP – Reps)

C 2:00 AMReps

Double unders

Cool down

Shoulder and T-spine mwod

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