CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
CFS Warm Up (No Measure)
5-15 reps, 3x through
Press Ups
Sit Ups (GHDs)
Air Squats
Mwod
Pull Ups
Hip Extensions
Overhead Squats
Mwod
Strength
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups
Metcon
Metcon (Weight)
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
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